08/07/18

6
Aug

08/07/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete the following work:

3 sets of A1/A2 then B

For behind the neck work the goal is to truly feel the finish position

You will do A1 – re rack the weight, rest 10 seconds then do A2.

For each Jerk – hold the receiving position for 2 seconds before recovering

A1: Push Press (3 x 3 reps @ 70% )

A2: Behind the Neck Split Jerk + Jerk (3 x 2 (1+1) @ 70% of PP)

Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk

B: Push Press (8-4-2+)

BWB Cardio

5 sets of 30 sec HS holds or some variation

along with 65 burpees

complete in any manner, rest as needed

time cap 20 min

Metcon

Metcon (Time)

Odd and Even Sets

8 Sets total (4 of odd, 4 of even)

Odd:

8 Chest To Bar PU

4 Ground to OH 155/105

Even:

8 Ring Dips

4 Ground to OH

Time Cap: 12 min

RX+

185/125

has to MU to the Ring Dip

Cashout: 120 bandpullaparts

Body Weight Burn

Metcon (Time)

Odd and Even Sets

8 Sets total

Odd:

8 Chest To Bar PU

10 Cal Row

Even:

8 Ring Dips

10 Cal Row

TIme Cap: 12 min