13
Nov
11/13/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following:
Paused Front Squat ( 2 sets x 2 reps at 75% 3 sec at the bottom)
SPEED back up
% is of regular front squat
Front Squat (5 sets x 2 reps at 90%)
Body Weight Burn
In 20 min accomplish the following:
150 Russian Swings
500 m Ski erg x 3
Metcon
Metcon (AMRAP – Reps)
5 min
5 Wall balls 20/14
5 Power Cleans 135/95
RX+ 155/115
5 Wall Balls
5 PC
2 Bar MU
All about quick transitions
No water breaks allowed
Be sure to prime the pump before starting – no where to hide in this workout
Body Weight Burn
Metcon (Time)
5 min
5 Wall balls
5 Right Arm Dumbbell snatch
5 left arm DB Snatch
All about quick transitions
No water breaks allowed
Be sure to prime the pump before starting – no where to hide in this workout
