10122018

Modig Fitness – CrossFit

Strength

P: Front Squat (70%x3, 75%x2, 80%x1, 85%x1, HS)

Heavy single is not a max. Aim for 90-95%

Perform one set every 3:00

F: Non-Elevated Split Squat (4×8-10)

Find a challenging weight

Conditioning

Metcon (AMRAP – Reps)

AMRAP 9:00, ascending by 3 reps

3 Hang Power Cleans, 135/95#

3 Lateral Burpees over the bar

6 Hang Power Cleans, 135/95#

6 Lateral Burpees over the bar

9/9

etc.

Fitness: 95/65#