05/06/2022

CrossFit 45 North – CrossFit

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week6: DxKB Linear Progession #1 (Weight)

10 minute alternating EMOTM

Odd Minute: 1x Complex

Even Minute: Rest

*If you complete your complex early, rest remainder of that minute.

*If you fail to complete your complex in two subsequent rounds, lower your weight by 1 bell size.

Linear Progression #1 complex:

Deadlift

Swing

Clean

See the comment section each week for rep scheme.

This is a 9 week progression.

Score is weight of KB ‘s you choose.
Reps; 2,10,8

Metcon (Time)

5 RFT

Double KB Front Rack carry, down and back (55/35)

10 Power Snatch (95/65)

Cash out; immediately after,

3 mins max HSPU.

Note reps in comments.

RX+

Strict HSPU

Squat Snatch (135/95)

Metcon (AMRAP – Rounds and Reps)

45 North at home;

14 min AMRAP

10 Odd object push press

10 Air Squats