03292019

Modig Fitness – CrossFit

Strength

Pa: Bench Press (5,3,1+)

Perform each rep @ 3:1:x:1

5 @ 70% of Training max

3 @ 80% of Training max

1+ (1 rep from failure) @ 90% of Training max

Rest 1:00 before Pb

Pb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

Complete one superset of P every 4:00

Fa: Half-Kneeling Landmine Press (3×10/arm)

Add 5-10# from last week

Rest 1:00 before Fb

Fb: Strict Pullups (3xMax)

Come to a complete stop at the bottom of each rep.

If you can get more than 10 reps, add weight.

If you cannot get any reps, perform a :30 negative rep

Complete one superset of P every 4:00

Conditioning

P: Metcon (AMRAP – Reps)

AMRAP 12

10m’ DB Walking Lunge 50/35 per hand

15 Renegade Rows 50/35 per hand

20 Wallballs

F: Metcon (AMRAP – Reps)