170906

Modig Fitness – CrossFit

Weightlifting

Warm-up

8:00 with a Partner

10 PVC Pass Throughs

10 Banded GM

10 OHS

5 Muscle Cleans (Empty Bar)

5 Push Press (Empty Bar)

5 OHS (Empty Bar)

P/F: Hang Clean & Push Press (5×2@70% )

Conditioning

P: Metcon (2 Rounds for reps)

8:00 to complete 3 Rounds:

10 Chest to Bar Pull ups

15 Power Snatches (95/65)

20/14 Air Bike Cals

-Rest 3:00-

8:00 to complete 3 Rounds:

10 Chest to Bar Pull ups

15 Power Snatches (95/65)

20/14 Air Bike Cals

F: Metcon (2 Rounds for reps)

8:00 to complete 3 Rounds:

10 Pull ups

15 Alt. DB Snatches (35/25)

20/14 Air Bike Cals

-Rest 3:00-

8:00 to complete 3 Rounds:

10 Pull ups

15 Alt. DB Snatches (35/25)

20/14 Air Bike Cals