CrossFit 45 North – CrossFit

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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:


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


Push Ups

Step Ups onto something safe

**Rest 2 mins**


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.