05/26/2022

CrossFit 45 North – CrossFit

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Week9: 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.
This week you will be going for MAX reps of the clean. Goal is 14-18 Rep Cap.

There will be no deads or swings.

Metcon (Time)

5 RFT

20 KBS (55/35)

400m Run
At home wod is the same today.