CrossFit 45 North – CrossFit

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Week1: Push Press + Push Jerk Complex (4 sets)

4 Sets :

1) 3 Push Press + 1 Push Jerk

2) 3 Push Press + 2 Push Jerks

3) 3 Push Press + 3 Push Jerks

4) 3 Push Press + Max Push jerks
Aim for 60-65% of Clean & Jerk.

Record final set of max reps and weight.

We have done this before (fall of 2020) so you may have a history in the system for some numbers to go off of.

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
This is one of our “baseline” test wods. Last programmed in June of 2020. Compare to then.

At home WOD is the same today.