26
Oct
10/27/2020
CrossFit 45 North – CrossFit
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
