03/30/2020
CrossFit 45 North – CrossFit
Week4: Push Press (1×1)
Spend 15-20 minutes finding a 1rep max.
Wait 10 Minutes, the do the Push Jerk
Week4: Push Jerk (1×1)
Spend 15-20 minutes finding a 1 rep max Push Jerk.
Opt1: Metcon (AMRAP – Rounds and Reps)
Barbell Version:
Min 0-6:
10-9-8-7-6-5-4-3-2-1
Push Press (75/55)
Box Jump (24/20)
**Rest 2 Minutes**
Then 8 Min AMRAP:
8 Back Squats (135/95)
8 Bar Facing Burpees
Note Time on first portion in comments.
Score the AMRAP portion.
Opt2: Metcon (AMRAP – Rounds and Reps)
DB/KB Version: Mins 0-6
10-9-8-7-6-5-4-3-2-1 DB or KB Push press (break up however you wish each set.
“Box jump” onto whatever is safe and available.
**Rest 2 Mins**
Then 8 Min AMRAP:
8 Overhead Lunges w/ KB or DB in one hand.
8 Burpees
Note time in comments. Score the AMRAP portion.
Opt3:: Metcon (AMRAP – Rounds and Reps)
Bodyweight Version:
Mins 0-6
10-9-8-7-6-5-4-3-2-1
Push Ups
Step Ups onto something safe
**Rest 2 mins**
Then:
AMRAP 8 mins:
8 Air Squats
8 Burpees
Note time of first wod in comments. Score the AMRAP.
Swole Sesh! (3x)
3Rounds for quality:
30 Curls
30 Strict Press
30 Lateral Raises
30 Hammer Curls
30 Upright Row
30 Push Press
This is extra credit and optional! Stay light!!
Use a light DB and break up evenly per arm.
