14
Apr
4/14/17
CrossFit 45 North – CrossFit
Weightlifting
A1: Tempo Bench Press (4 sets x 6 reps at 65%)
At tempo: 51X1
A2: Push-ups (immediately after bench press max reps)
A3: Eccentric Chest to Bar (4 sets x 5 reps @51X1 )
jump up as high as possible and slowly lower down
could use a very light band to accomplish this as well to scale (or ask coach for other scaling options. indicate in notes which you did
weight to record is 0
Metcon
Metcon (Time)
Every 4 minutes for 6 rounds:
Odd Rounds:
400 m sprint
10 C2B +
Even Rounds:
400 m sprint
10 Ring Dips
RX+
Every 3 minutes for 6 Rds:
Odd Rounds:
400 m sprint
10 C2B
Even Rounds:
400 m sprint
10 Ring Dips
Scale reps and distance as needed to make it so it is not an AMRAP
Post wod Mobility
Rainbow in doorway
Roll legs
