3/7/18

7
Mar

3/7/18

CrossFit 45 North – CrossFit

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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