12172018

Modig Fitness – CrossFit

P: 4:2:x:1 Back Squat (5×3)

4 seconds down

2 seconds in bottom position

explode up

1 second at the top
Build to a heavy triple. One sets E3MOM

Strength

F2: DB Split Squat (3x 6/LEg)

F1: Romanian Deadlift (3×12 )

Conditioning

P: Metcon (Time)

3 Rounds for time:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

F: Metcon (AMRAP – Reps)

3 Rounds for time:

10 Dumbbell Snatches (40/30)

20 Box Step Overs (24/20)

30 Wallballs (16/10)