04/25/2019

CrossFit 45 North – CrossFit

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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.**