04292019
Modig Fitness – CrossFit
Strength
Pa: Back Squat (3×5)
Perform first rep only @ 3:0:x:1
5 @ 50% of Training max
5 @ 60% of Training max
5 @ 70% of Training max
Rest 1:00 before Pb
Pb: Weighted Pushup (3×10)
Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
Complete one superset of P every 4:00
Fa: Dual Goblet Walking Lunges (3×6/leg)
Hold 2 KB/DB in the front rack
Use same weight as 3 weeks ago
Perform one superset of F every 4:00
Fb: Weighted Pushup (3×10)
Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch chest to floor each rep
Complete one superset of F every 4:00
Conditioning
P: Metcon (Weight)
3 Rounds, build in weight
5 DB Hang Power Cleans, L
5 Front Rack DB Reverse Lunge steps, L
5 DB Front Squats
5 DB Hang Power Cleans, R
5 Front Rack DB Reverse Lunge steps, R
5 DB Front Squats
10 TTB
Rest 2:00 between rounds
F: Metcon (Weight)
3 Rounds, build in weight
5 DB Hang Power Cleans, L
5 Front Rack DB Reverse Lunge steps, L
5 DB Front Squats
5 DB Hang Power Cleans, R
5 Front Rack DB Reverse Lunge steps, R
5 DB Front Squats
20 AMSU
Rest 2:00 between rounds