08/24/2020

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

Week3: Bench Press (5×1)

Increase from last week. These should be challenging.

Bent Over Reverse Flyes (3×10)

To be completed each time after the first 3 sets of bench.

Clean and Burp (AMRAP – Reps)

this is not a power clean

135/95

5 Min AMRAP

5 Hang clean + clean + Jerk

5 Burpees

rest 2 minutes

add 10 lbs

5 Min AMRAP

5 Hang Clean + Clean + Jerk

5 Burpees

rest 2 minutes

add 10 lbs

5 Clean and Jerks

5 Burpees

Included in time:

cash out with 150 double unders