24
Apr
04/25/2019
CrossFit 45 North – CrossFit
Ben’s Bullet Proof Shoulders (No Measure)
1. 20 per side Side Plank with reverse fly
2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold
3. 15 Scapular Retraction Pushups
4. 20-25 T’s on box with overload on every 5th rep
5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep
6. 15- 30 Cuff Isolations each arm
Clean and Jerk (1×1)
20 mins to establish a heavy C&J. Base your starting weight off of the clean, front squat,jerk complex over the last few weeks.
Metcon (4 Rounds for reps)
4 RFT:
7 HSPU’s
8 Front Squats (115/75)
7 HSPU’s
8 Front Squats
7 HSPU’s
8 Front Squats
**Rest 1 Min between rounds** Score each round individually.**
BWB: Metcon (4 Rounds for reps)
4 RFT
7 Seated DB Presses (choose weight)
8 Air Squats
7 Seated DB Presses
8 Air Squats
7 Seated Presses
8 Air Squats
**Rest 1 minute between rounds** Score each round individually.**
