09172018

Modig Fitness – CrossFit

Weightlifting

Strength

P: Back Squat (65%x10, 70%x8, 75%x6, 80%x4, 65-70%x10)

Perform one set every 3:00

If you feel good on the last set, do 70%. Otherwise 65%

Fa: Walking Lunges (4x10yds)

Same weight each set. Use 5-10# Heavier than last week

10 reps/leg

Fb: Single Leg Hip Bridge (4×10/leg)

Use the same weight as the lunges. Use 5-10# Heavier than last week

Conditioning

Metcon (Time)

3 Rounds for time

1 Lap around building

10 Hang Db Snatch, L

10 DB Thrusters, L

1 Lap around building

10 10 Hang Db Snatch, R

10 DB Thrusters, R

RX: 50/35

F: 35/25