10/17/18
CrossFit 45 North – CrossFit
Warm-up
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
Metcon
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
The first two 5 min are amraps – record those reps. In comments add time for last couplet which includes your double unders
Body Weight Burn
Metcon (AMRAP – Reps)
All cleans are power and are with a dumbell – do not have to alternate, you do have to jerk the dumbbell (knees rebend). Comment still applies regarding scoring
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
