7/25/17

CrossFit 45 North – CrossFit

Weightlifting

The sequence will be:

A1. Push Press – 2 reps

A2. Push Press + Split Jerk – 2 reps

A3. Split Jerk – 2 reps

at 80%, 85% then 90% of PP

Do A1 followed by A2 followed by A3 at 80% of PP then repeat at 85% of PP and so on

A1: Push Press (2 @ 80%, 2 @ 85%, 2 @ 90%)

A2: Push Press + Split Jerk (2 @ 80%, 2 @ 85%, 2 @ 90% of PP)

Various rep combos that include both push press and split jerk

A3: Split Jerk (2 @ 80%, 2 @ 85%, 2 @ 90% of PP)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Migrating Pushups

15 Box Jumps

10 Chest To bar Pullups

Migrating Pushup:

Do a pushup, walk hands to the right

Do a pushup, walk hands to the right again

Do a pushup walk hands to the left

Do a pushup walk hands to the left again

Post wod Mobility

Doorway stretch

Prayer