10
May
5/11/18
CrossFit 45 North – CrossFit
Weightlifting
A1: Tempo Bench Press (4 sets x 6 reps at 65%)
At tempo: 51X1
A2: Eccentric Chest to Bar (5 reps each set)
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
Midline (No Measure)
Tabata Ring Supports – 8 rounds
Metcon/BWB
Metcon (Time)
8 Rounds
Lateral Hurdle Hops Over all of the Paralletes
sprint door to door
5 Strict HSPU
3 Bar MU
rest 30 seconds
4 rounds hop laterally to the right; 4 rounds hop laterally to the left
Scale for GHDS: 15 situps; 8 jumping air squats
line up parallettes in a straight line close enough can jump laterally – one line only, one person start after the one ahead has jumped 3 or 4 of the paralletes
