09/19/18

18
Sep

09/19/18

CrossFit 45 North – CrossFit

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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