45 North Barbell Club – Fri, Jun 9

Announcements

Nutrition seminar part 2! Saturday 6/24 after class. Bring food or $15 to participate. Let Coach Jaime know what option you are doing

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

Primary Lift

Power Clean (5×3@70%)

Reset at the bottom of each rep

Split Jerk (6×2@70%)

Pause in the dip for 2 seconds

Accessory Work

Weighted Step-ups (3×10)

Weighted Step ups to a box that is just below the knee. 10 reps per leg

Face Pulls (100 reps in as few sets as possible)

Using a band pull it towards your face

Banded Tricep Extension (100 reps in as few sets as possible)

Using a band and a PVC perform tricep extensions