4/24/17

CrossFit 45 North – CrossFit

Weightlifting

Next 12 weeks for squatting will be focused on increasing ability to withstand time under tension

A1: Pause Backsquat (3 sets x 5 reps at 65% @33X3 )

3 seconds to lower down; 3 seconds at the bottom drive up reset (about 3 seconds)

A2: Bent Over Row (3 sets x 8 reps @21X2)

Done with barbell – after each set of pause squats

Pull Aggressive to chest, hold for 2 seconds, lower down for 2seconds, hold at extension for 1 second

Back Squat (2 sets x 5 reps at 75%)

Metcon

Post wod Mobility

forearms on the floor

doorway

Metcon (Time)

4RFT

20 Wall Balls

20 Toes to Bar

3 Bar MU

RX+

4RFT

20 Wall Balls

15 Toes to Bar

8 Bar MU

Time Cap: 14 minutes

Cash out: 100 band pull aparts