CrossFit 45 North – CrossFit

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Week3: Push Press + Push Jerk (4 sets)

Set 1) 3 Push Press+1 Push Jerk

Set 2) 3 Push Press+2 Push Jerks

Set 3) 3 Push Press+3 Push Jerks

Set 4) 3 Push Press+ Max P. Jerks
This is for those with a garage gym. Increase from last week. Record final set only of max reps.

Metcon (Time)

Home Gym WOD:

100 Weighted step ups for time. (24/20) inch box.

**Hold ONE object weighing 50lbs for men/35lbs for women.

****EVERY MINUTE ON THE MINUTE perform 5 Burpees. Including the first minute****

So, 3,2,1,go = 5 Burpees
You could also do this with a weight vest instead. Find something safe to step up on!

No equipment accessory work (2x 3 mins)

Accumulate 3 minutes in a plank hold.

Rest as long as it took you, then repeat for another 3 minute accumulation.

Metcon (Time)


100 Step ups

***EVERY MINUTE ON THE MINUTE perform 5 burpees*** Wod starts with burpees.
Find anything safe to step up onto.