23
Jul
7/24/18
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 3 reps @ 70% )
A2: Behind the Neck Split Jerk + Jerk (3 x 2 (1+1) @ 70% of PP)
Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk
B: Push Press (8-4-2+)
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)
5 Total Rounds
In 2 Min:
15 American KB Swing 55/35
10 Pullup Buy in then
Max HSPU in remaining time
rest 1 min
RX+
Using 35 lb plates for deficit + first 3 HSPU must be deficit strict
Cash out: 120 Band pull aparts
