CrossFit 45 North – CrossFit

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Week1: Bench Press (5×5)

50-60% of 1 RM

Week1: Yates Row (5×5)

Supinated grip

Brig bar from knees to belly button.

Hinge position, neutral spine.
Work at a moderate weight. Perform between bench press sets.

Metcon (8 Rounds for time)

Every 2 Minutes for 16 Minutes (8 sets)

200m Run

5 DxKB swings (Russian)

5 DxKB snatches
Pick a weight that you can perform these movements with PROPER technique.

If unable to perfor double KB snatch correctly, modify to single arm and switch arms each round.

Metcon (8 Rounds for time)

45 North at home

Every 2 minutes for 16 minutes

200m Run

10 Burpees