04/14/2020

CrossFit 45 North – CrossFit

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Week1: Power clean+3 Push Presses (4×1)

One power clean plus 3 push press. 4x
Perform at 60% of Clean and jerk.

Opt2: No barbell lifting (4×1)

4x:

Complete 1 Power clean plus 3 push presses w/ DB or KB, for 4 sets.
If youbhave a single bell, do 4x per arm.

Opt1: Metcon (Time)

Nancy-ish:

5 Rounds for time:

400m Run

15 OHS (95/65)

10 HSPU

6 Pistols

Opt2: Metcon (Time)

DB/KB Nancy-ish:

5 Rounds for time:

400m Run

15 Single arm OHS (break up evenly)

10 Hand release push ups

6 Lateral Lunges

Opt3: Metcon (Time)

Bodyweight Nancy-ish:

5 rounds for time:

400m Run

15 Air squats

10 Hand release push ups

6 Lateral lunges