170908

Modig Fitness – CrossFit

Warm-up

10 Cal Row

10 Banded GM

10 Single Leg Hip Bridge

:45sec 4-Way Dead Bug

Strength

All deadlifts are Non-T&G. Use a double overhand grip as long as possible.

F1: Deadlift (1×5- add 10lbs.)

If you missed your reps last week, drop 30lbs and start over.

F2: Pull-ups (3xME Strict)

P1: Deadlift (5@40%, 5@50%, 5@60%)

Training Max

P2: Pull-ups (3xME Strict)

Conditioning

F: Metcon (Time)

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (95/65)

P: Metcon (Time)

800 Meter Run

30/21 Cal Row

25 Burpees

20 Clean & Jerks (115/80)