CrossFit 45 North – CrossFit

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Week2: Behind the Neck Split Jerk (3×3)

Jerk but behind the neck
Same rep scheme as last week, but increase the weight if form is there.

Week2: Split Jerk (4×4)

Increase from last week.

Metcon (Time)

For Time: 30 Min Cap

400m Run

50 Air Squats

150 DU’s

15 Push Of choice

400m Run

40 Air Squats

125 DU’s

12 push of choice

400m Run

30 Air Squats

100 DU’s

9 Push of choice

400m Run

20 Air squats

75 DU’s

6 Push of choice

400m Run

10 Air squats

50 DU’s

3 Push of choice

**Push options:

Push ups

Hand release Push ups


Strict HSPU

Deficit HSPU

Ring Push ups

**Home WOD is the same today**