10/27/2020

26
Oct

10/27/2020

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

Week2: Push Press + Push Jerk Complex (4 sets)

4 Sets :

1) 3 Push Press + 1 Push Jerk

2) 3 Push Press + 2 Push Jerks

3) 3 Push Press + 3 Push Jerks

4) 3 Push Press + Max Push jerks
Increase weight from last week. Record 4th set.

Metcon (Time)

For Time:

Row 2500m

**Every 3 mins stop and do 10 Push Press (95/65)+10 OH sit ups with a plate.(35/25)***

This includes the first 3 minutes. So the wod will start with PP+ OH Sit Ups

RX+: 135/95 Push Press

15 Min CAP