45 North Barbell Club – Fri, Jun 23

Announcements

Everyday Warrior Warriorthon July 1-2. 26 hour race. A warrior is honored every hour by participants running 1 mile on the hour.

CrossFit 45 North – 45 North Barbell Club

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Primary Lift

Clean Pull + Hang Clean (1+2 @ 80%, 85%, 90%, 95%)

Push Jerk + Split Jerk (2+1 @ 80%, 85% 90%x2
2 sec pause in split and recovery position)

Accessory Work

Box Squat (Weight)

Squat to a box
65%x5, 70%x5, 75%x2x5

Weighted Hip Extensions (3×10-12
5 sec pause on last rep)

Plyo jumps to box (3 sets 5 reps)

from a kneeling position, jump to a squat and then to a box