01252019

Modig Fitness – CrossFit

Strength

P: 4:0:x:1 Back Squat (5×4. Same weight each set)

4 seconds down

0 in the bottom

explode up

1 at the top
Heavy weight. One set E4MOM

Fa: Goblet Split Squat (5x 4/4)

Build to a 4RM

Rest :30 before B

Fb: Goblet Wallsit (5x 1:00)

Build from last week

Rest 1:30 before going back to A

Conditioning

P: Metcon (AMRAP – Reps)

7:00 AMRAP

3 Thrusters 95/65

3 Burpees OTB

6 Thrusters 95/65

6 Burpees OTB

9 Thrusters 95/65

9 Burpees OTB

etc. adding 3 reps each round

F: Metcon (AMRAP – Reps)