20
Feb
2/20/18
CrossFit 45 North – CrossFit
Weightlifting
Paused Front Squat (1 x 2 15 second hold in the bottom)
Front Squat (5 sets build to heavy single )
Shoulder Press (4 sets x 6 reps @ 65% @ 51X1)
BWB Cardio
Row
10 Cals AFAP
rest 1 min
15 Cals AFAP
rest 1 min
20 Cals AFAP
rest 2 min
repeat
Metcon
Metcon (Time)
All barbell work should be unbroken
10 Push Jerks @ 45% of Push Press
res 30 seconds
10 Chest To bar PU
rest 30 second
10 Thrusters
rest 30 seconds
10 Chest to Bar PU
rest 30 seconds
10 PUsh Jerks
rest 30 seconds
10 Chest to Bar PU
rest 30 seconds
10 Thrusters
rest 30 seconds
10 Chest to Bar PU
Body Weight Burn
Metcon (Time)
10 PUshups
rest 30 seconds
10 Chest To bar PU or 20 Jumping Pullups
rest 30 second
20 Jumping Air squats
rest 30 seconds
10 Chest To bar PU or 20 Jumping Pullups
rest 30 seconds
10 PUshups
res 30 seconds
10 Chest To bar PU or 20 Jumping Pullups
rest 30 seconds
20 Jumping Air squats
rest 30 seconds
10 Chest To bar PU or 20 Jumping Pullups
