30
Jan
01302019
Modig Fitness – CrossFit
Performance
P1: Hang Power Snatch + Snatch Balance + OHS (5x (1+1+1))
Hang at the hip
Moderate weight
One set E2:30
P2: 2:1:x:1 Bench Press (4×6)
2 down
1 at the bottom
explode up
1 at the top
Moderate-heavy weight.
One set E2:30
P3: Metcon (No Measure)
3×20 Weighted Situps
3x :45 Back Extension Hold
Fitness
F1a: Half-rack Single Arm DB Press (4×6/arm)
Holding onto 2 DB in the front rack, press 1 for the number of reps while keeping the other in the Front rack
Alternate with F1b every :90
F1b: Bent Over Row (4x 12)
Alternate with F1a every :90
F2a: Single Leg Landmine RDL (4×6/leg)
Alternate with F2b every :90
F2b: Goblet Squat (4×12)
Alternate with F2a every :90
F3: Metcon (No Measure)
3×20 Weighted Situps
3x :45 Back Extension Hold