7/11/18

10
Jul

7/11/18

CrossFit 45 North – CrossFit

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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