8/23/18

22
Aug

8/23/18

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 3 reps @ 75% )

A2: Behind the Neck Split Jerk + Jerk (3 x 1 (1+1) @ 75% of PP)

Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk

B: Push Press (8-6-4+)

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)

In 20 minutes

Accumulate as many Pushups as possible

At the top of every second minute including start (0, 2, 4, 6, 8, 10 and so on) must complete:

8 GHDs

16 KBSDLHP (55/35) (do not have to touch the floor)

32 Airsquats

GHD sub: 8 situps + 4 1/4 jumping airsquats

Cashout: 50 lat pulldowns per side