3/27/18

CrossFit 45 North – CrossFit

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Weightlifting

Push Press + Split Jerk (5 x 5(1+1) @ 70% of PP)

Various rep combos that include both push press and split jerk
5 sets of 5 reps

1 rep = 1 Push Press + 1 Split Jerk

BWB Cardio

Ski Erg Cal Intervals – 1 round (Time)

30 Cals

rest 3 min

20 cals

rest 2 min

10 cals

Metcon

Metcon (AMRAP – Reps)

In 15 Min:

150 Ring Row @21X1 Buy In

Then in remaining time, as many reps a possible of:

5 Strict HSPU

5 Power Cleans 155/105

5 Ring Dips

RING ROW:

Top of Ring even with your hip pocket/crease of the hip, feet placed directly under the bar the rings are hanging from.

THERE IS A TEMPO: 2 seconds to lower down!!!! NO FLOPPING FISH

DO NOT WORM OR USE YOUR HIPS. THESE ARE NOT KIPPING RING ROWS

Body Weight Burn

Metcon (AMRAP – Reps)

150 Ring Row Buy @21X2 in

Then in Remaining time, as many reps as possible of

5 Seated Dumbbell Press

5 Med Ball Front Squats

5 Push ups