09/19/18
CrossFit 45 North – CrossFit
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 2 reps @ 85% )
A2: Behind the Neck Split Jerk + Jerk (3 x 1(1+1) @ 85% of PP)
Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk
B: Push Press (4-2-4-2+)
BWB Cardio
5 sets of 30 sec HS holds or some variation
along with 80 stepups
complete in any manner, rest as needed
time cap 20 min
Metcon
Metcon (AMRAP – Reps)
15 min time cap
3 Sets – increase by 10 lbs each set
starting weight is at 60% of PJ
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
4 Deadlifts
4 Hang Power Cleans
4 Push Jerks
3 Deadlifts
3 HPC
3 PJ
2 DL
2 HPC
2 PJ
1 DL
1 HPC
1 PJ
note time and weight in comments
Body Weight Burn
Metcon (AMRAP – Reps)
15 min time cap
Run 1 Lap
10 Double Dumbell DL
10 Double Dumbell HPC
10 Doulbe Dumbell Shoulder to OH
