04262019

Modig Fitness – CrossFit

Strength

Pa: Bench Press (5,3,1+)

Perform first rep @ 3:0:x:1

5 @ 75% of Training max

3 @ 85% of Training max

1+ (1 from failure) @ 95% of Training max

Rest 1:00 before Pb

Pb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

Complete one superset of P every 4:00

Fa: Half-Kneeling Landmine Press (4×8/arm)

Add 5-10# from last week

Complete one superset of F every 3:00

Fa: Half-Kneeling Landmine Press (4×8/arm)

Add 5-10# from last week

Complete one superset of F every 3:00

Fb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

If you cannot get any reps, perform a :30 negative rep

Complete one superset of P every 4:00

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Deadlifts 225/155

20 Wallballs 20/14

40 Double Unders

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Dual KB Sumo Deadlifts 55/35

20 Wallballs 16/10

80 Single Unders