180123

Modig Fitness – CrossFit

Strength

Please use a training max (90%) for your numbers throughout this cycle. Maximum bar speed is our goal!

P: Back Squat (5@70%, 2×8@75%, 5@80% Rest :90 sec)

Do not rest at the top of your reps.

Fa: Bulgarian Split Squat (4×8 Ea. Leg AHAP)

Fb: Dumbbell Row (4×12 Ea Arm AHAP)

Conditioning

P: Metcon (Time)

21-15-9

Alternating DB Snatch (50/35)

Lateral Burpee over Dumbbell

F: Metcon (Time)

21-15-9

Alternating DB Snatch (35/25)

Lateral Burpee over Dumbbell