6
May
05/07/2019
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
Behind the Neck Split Jerk (4×2)
Jerk but behind the neck
Work at 75%-80% of Clean & Jerk.
Split Jerk (4×1)
Increase weight from behind the neck jerk by 5% and build 4x.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Pull Ups
10 Push Ups
5 T2B
200m Run
RX+: C2B, Deficit Push Ups #45 plates
BWB: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
5 DB Rows per arm (35/25)
10 HR Push ups
5 Knee Tucks
200m Run
