10242018

Modig Fitness – CrossFit

Strength

Pa: Squat Snatch (70%x3 75%x2 80%x2 85%x2 90%x1 90%+ x1 90%++ x1 1RM)

No more than 3 missed lifts

Pb: Squat Clean (70%x3 75%x2 80%x2 85%x2 90%x1 90%+ x1 90%++ x1 1RM)

No more than 3 missed lifts

Fa: Seated DB Strict Press (10RM)

find a 10RM, the weight where form breaks after the 10th rep

Fb: Weighted Hip Bridge (20, 12, 6, 20)

Find a light, moderate, heavy, and light-moderate weight for each set, respectively

Add 5# to each set from last week

Conditioning

F: 1000m Row (Time)

Max Effort 1000m Row