02112019

Modig Fitness – CrossFit

Strength

N/A: High Hang Clean + Hang Clean (No reps)

This is for your reference. This is not the lift we are doing today. Do not log anything here. This is a false alarm

Pa: Hang Clean (6×1)

Hang below the knee

Heavy build, NOT a max effort

Alternate with b. every :90

Pb: Strict Chinups (6x 3-6)

Get exactly 3-6 reps. Add weight if necessary

If you can’t get 3 consecutive reps, perform one rep every :20-:30 of the :90 window

Alternate with a. every :90

Fa: Double KB FR Step-Up (6x 4/4)

Build from last week

Alternate with b. every :90

Fb: Sumo RDL (6×8)

Build from last week

Alternate with a. every :90

Conditioning

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

3,6,9,etc

Hang Power Cleans, 155/105#

HSPU

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

3,6,9,etc

DB Hang Power Cleans 35/25# per hand

DB Push Press, same weight