04292019

Modig Fitness – CrossFit

Strength

Pa: Back Squat (3×5)

Perform first rep only @ 3:0:x:1

5 @ 50% of Training max

5 @ 60% of Training max

5 @ 70% of Training max

Rest 1:00 before Pb

Pb: Weighted Pushup (3×10)

Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
Complete one superset of P every 4:00

Fa: Dual Goblet Walking Lunges (3×6/leg)

Hold 2 KB/DB in the front rack
Use same weight as 3 weeks ago

Perform one superset of F every 4:00

Fb: Weighted Pushup (3×10)

Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
Complete one superset of F every 4:00

Conditioning

P: Metcon (Weight)

3 Rounds, build in weight

5 DB Hang Power Cleans, L

5 Front Rack DB Reverse Lunge steps, L

5 DB Front Squats

5 DB Hang Power Cleans, R

5 Front Rack DB Reverse Lunge steps, R

5 DB Front Squats

10 TTB

Rest 2:00 between rounds

F: Metcon (Weight)