4
Aug
08/05/2021
CrossFit 45 North – CrossFit
Pull Apart Series (No Measure)
10 Pull Aparts
10 Reverse Pull Aparts (palms up)
10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)
10 90 Degree Reverse Pull Aparts – same but palms up
10 Face Level 90 Degree Pull Aparts
10 Face Level 90 Degree Reverse Pull Aparts
10 Overhead pull aparts (spread the band lower band to shoulder)
3x through
Week4: Push Press + Push Jerk Complex (1x max jerks)
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
Increase weight from last week.
Metcon (Time)
“Just the Bar”
8 RFT
10 Reverse Curls (45/35)
10 Push Press
10 Back Squat
10 Front Rack Reverse Lunges (5/leg)
RX+
Cannot set the bar down.
At Home WOD is the same today but with any object you have available.
