8
Sep
170908
Modig Fitness – CrossFit
Warm-up
10 Cal Row
10 Banded GM
10 Single Leg Hip Bridge
:45sec 4-Way Dead Bug
Strength
All deadlifts are Non-T&G. Use a double overhand grip as long as possible.
F1: Deadlift (1×5- add 10lbs.)
If you missed your reps last week, drop 30lbs and start over.
F2: Pull-ups (3xME Strict)
P1: Deadlift (5@40%, 5@50%, 5@60%)
Training Max
P2: Pull-ups (3xME Strict)
Conditioning
F: Metcon (Time)
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (95/65)
P: Metcon (Time)
800 Meter Run
30/21 Cal Row
25 Burpees
20 Clean & Jerks (115/80)