7/17/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Shoulder Press (4 sets x 6 reps @13X2 at 65%)

1 second lower down

3 second hold at the shoulder

Explode up

Hold bar overhead 2 seconds

A2: False Grip Pullups (4 sets x 5 strict False Grip Ring Pullups @1113)

Scale by sitting on the floor
1 second lower down

1 second at extension

pullup

3 second hold chin over bar

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 minutes

Row 10 calories

15 Pullups

20 Lunges – (55/35 each arm, kb at sides)

Top of every 2nd minute – 2 clean and jerks at 80%

Start the workout with 2 clean and jerks

Yes, these are squat cleans

RX+ (72/55)

Post wod Mobility

doorway stretch

floor herkie