45 North Barbell Club – Mon, Sep 25

Announcements

Barbells for Bullies! Sign up! You can volunteer and compete! Go to BarbellsForBullies.org to sign up!

CrossFit 45 North – 45 North Barbell Club

Warm Up

W/empty Barbell or PVC:

:30 secs couch stretch/leg

Samson Stretch :30/leg

Muscle Snatch 10x

Behind the neck press 10x

Overhead squats 10x

Snatch Balance 5x

Behind the neck sots press 5x

Snatch (5×1 @ 80% )

Front Squat (3,2,1 record last set. )

3 Reps at 70%. Increase weight for sets of 2 and 1

Bench Press (4×3)

Work to 85% of 1 RM bench for first set. Then DECREASE weight for drop sets of 3×3 SPEED bench.

Accessory Work

Barbell Lateral Lunge 2 sets x6 reps per side

2x100ft 1 arm farmer carry each arm. So, down and back the length of the gym each arm.

Extra credit work out (Checkmark)

3 RDS

60 seconds max DU’s

10 Hand release Push ups

15 Cal Bike SPRINT