180228

Modig Fitness – CrossFit

Weightlifting

P: 3 Position Snatch (12:00 to a Heavy but Perfect Complex)

Power/Hang/Floor
Power = High Hang

F1: Dumbbell Row (4×10 Ea. Arm- AHAP- Rest :45sec)

F2a: Dumbbell Front Raise (3×15)

F2b: Dumbbell Lateral Raise (3×15)

F2c: Rear Delt Fly (3×15- Rest 1:00)

Conditioning

F: Metcon (Time)

75 Single Unders

250/200m Row

27 Russian KB Swings (55/35)

75 Single Unders

500/400m Row

21 Russian KB Swings (55/35)

75 Single Unders

250/200m Row

15 Russian KB Swings (55/35)

P: Metcon (Time)

50 Double Unders

250m Row

27 Russian KB Swings (70/55)

50 Double Unders

500m Row

21 Russian KB Swings (70/55)

50 Double Unders

250m Row

15 Russian KB Swings (70/55)