05/07/2019

6
May

05/07/2019

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

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