10
Jul
7/11/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following work:
3 sets of A1/A2 then B
For behind the neck work the goal is to truly feel the finish position
You will do A1 – re rack the weight, rest 10 seconds then do A2.
For each Jerk – hold the receiving position for 2 seconds before recovering
A1: Push Press (3 x 5 reps @ 65% )
A2: Behind the Neck Split Jerk + Jerk (3 x 2 (1+1) @ 65% of PP)
Various rep combos of behind the neck split jerk and jerk
B: Push Press (10-6-4+)
BWB Cardio
5 sets of 30 sec HS holds or some variation
along with 65 burpees
complete in any manner, rest as needed
time cap 20 min
Metcon/BWB
Metcon (AMRAP – Reps)
7 Min:
HSPU
Box Jump OVers 24/20
2, 4, 6, 8, 10 etC
RX+
2 inch deficit
30/24
Cashout: 120 band pullaparts
