12/10/2020

CrossFit 45 North – CrossFit

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WEEK2: Clean Pull (4×3)

Perform all sets at your heaviest weight in this same movement from last week.

Use as part of your warm up.

Halt Clean (3×2)

Pull from floor; 2 second pause at knee
You choose weight for this. Use as part of your warm up for Clean.

WEEK2: Clean and Jerk (5×1)

Work at heaviest number from last week. Stay at the same weight for all 5 reps.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Another week, another “Open” WOD! Ask yur coach about the CF Open if you’re not sure what it is!