7/12/18

11
Jul

7/12/18

CrossFit 45 North – CrossFit

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Warm-up

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Weightlifting

A1: Overhead Squat (8-4-2-8-4-2+)

A2: Renegade Row (3 x 10 each arm (after first three sets of OHS))

BWB Cardio

Ski Erg Repeats

100 meters x 5 rest as needed

Metcon

“Make it Stop” (Time)

AMRAP 12 Minutes

15 Cal Row

12 Lateral Burpees

9 Squat Snatch + OHS (115/75)

rest 3 minutes

3 sets:

30 seconds work; 30 seconds rest

Max Unbroken power snatches (115/75)

RX+: 135/95

Cash out:

2 min Pinch Grip with 15lb plates in each hand accumulating

Power Snatch Cycling (3 Rounds for reps)

Power snatch cycling results

Body Weight Burn

Metcon (AMRAP – Reps)

AMRAP 12 min

15 cal Row

12 burpees over rower

9 Med Ball Clean and Slams 20/14

then

3 sets

30 second work; 30 second rest

med ball situps

count all reps including situps in score