06/10/2019

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

Overhead Squat (4×4)

Do these at 65%

If you have never OHS before or are new to it, stay light. Bar or PVC pipe only.

Over my head! (AMRAP – Reps)

AMRAP 16 minutes

95/65

OH walking lunge -25 feet

5 Power Snatch

OH Walking Lunge – 25 feet

10 Chest to bars

Rx+

135/85lbs

Each OH walking lunge is 3 reps; 1 rep if you take one step before time is called, 2 reps if you got half way, 3 (obviously you finished the 25 feet).

BWB: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Mins

25′ walking lunge

5 Hang Power Cleans (75/55)

25′ Walking Lunge

10 Ring Rows