171201

Modig Fitness – CrossFit

Weightlifting

If you are participating in the Lift Off on Saturday, you can Snatch or C&J up to 70% rather than maxing the complex below.

P: 3 Position Clean & Jerk F/H/P (12 Minutes to Max the Complex )

Floor/Hang/Power position
Jerk only after the third clean.

F: Hang Clean & Push Press (12 Minutes to a heavy triple)

Conditioning

P: Metcon (AMRAP – Reps)

5 Rounds:

:45sec ME Cal Bike

:15sec Rest

:45sec ME Renegade Row (50/35)

:15sec Rest

:45sec ME Russian KB Swing (70/55)

:15sec Rest

F: Metcon (AMRAP – Reps)

5 Rounds:

:45sec ME Cal Bike

:15sec Rest

:45sec ME Renegade Row (35/25)

:15sec Rest

:45sec ME Russian KB Swing (55/35)

:15sec Rest