10/29/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete the following:

Paused Front Squat ( 2 sets x 4 reps at 72% 3 sec at the bottom)

SPEED back up

% is of regular front squat

Front Squat ( 3 sets x 3 reps at 85% 2 sets x 1 rep at 92)

Body Weight Burn

In 20 min accomplish the following:

150 Russian Swings

500 m Ski erg x 3

Metcon

Metcon (Time)

1 to 10 to 1 Front Squat ( only do 10 reps one time)

4 lateral burpees after every set of Front Squat

Ex:

GO up in reps to 10 then back down to 1

1 FS

4 lateral burpees

2 FS

Time Cap: 10 min

RX: 115/75

RX+ 155/105

Can squat clean

Body Weight Burn

Metcon (Time)

Goblet Squats 1 to 10 to 1

4 burpees to target

Time Cap: 10 min