3/7/18
CrossFit 45 North – CrossFit
Metcon
Warm-up
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 12 minutes of:
12 Chest to bar PU
95/65 Hang Power Snatches, 12 reps
12 GHDs
rx+
12 Chest to Bar PU
135/95 Hang Power Snatches, 12 reps
12 GHDs
Ben’s Bullet Proof Shoulders (No Measure)
1. 20 per side Side Plank with reverse fly
2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold
3. 15 Scapular Retraction Pushups
4. 20-25 T’s on box with overload on every 5th rep
5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep
6. 15- 30 Cuff Isolations each arm
Body Weight Burn
Midline (No Measure)
8 Rounds Tabata Hollow Holds
Metcon (AMRAP – Reps)
AMRAP 12 min
12 Pullups or Jumping Pullups
12 Single Arm Dumbbell Clean and Jerks – 30/20
12 Situps
Metcon/BWB
Weightlifting
Metcon (Time)
3 Rounds for time
400 Meter Run
20 Russian KB Swings 72/55
Increase pace each round
Time Cap: 12 Minutes
Snatch (8 min EMOM building – must start at wod weight)
BWB Cardio
Double Under Practice (AMRAP – Reps)
Practice for 8 min or if you have them
EMOM 8 min, working for 30 seconds, resting 30 seconds
