04192019

Modig Fitness – CrossFit

Strength

Pa: Bench Press (3×3)

Perform first rep @ 3:0:x:1

3 @ 70% of Training max

3 @ 80% of Training max

3+ (2 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 (4×8/arm)

Add 5-10# from last week

Complete one superset of F every 3:00

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 – Rounds and Reps)

AMRAP 15, teams of 2

20 Deadlifts 225/155

40 DB Floor Press 50/35

60/45 Cal Row

F: Metcon (AMRAP – Rounds and Reps)