08/14/2019

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

Week1: Push Press (5×3)

Perform at 60% of Split or Push Jerk. Whichever number is greater.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

20 Alternating DB Snatches (50/35)

20 Lunges ( No weight)

RX+ Pistols instead of lunge

BWB: Metcon (AMRAP – Rounds and Reps)

20 Alternating DB Snatches (25/15)

20 Lunges (No weight)