09/07/2021

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: Behind the Neck Split Jerk (3×3)

Jerk but behind the neck
You may increase a touch from last week.

Week3: Split Jerk (5×3)

Increase from last week.

Metcon (Time)

10 RFT

3 Strict Press (105/75)

5 T2B

7 Dead lifts (185/125)

Metcon (Time)

45 North at home

10 RFT

3 odd object strict press

5 Alternating leg v-ups

7 odd object dead lifts