8/1/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (4 sets x 3 reps @ 80%; 1 set x max reps @ 80%)

A2: Bent Over Row (10 reps x 2 sets per arm )

alternate arms each set

Metcon

Metcon (7 Rounds for reps)

EMOM – 7 sets

Min 1: sprint to mailbox (sprint forward then backwards back)

Min 2: Max Unbroken Chest to Bar PU

Min 3: Max Unbroken Shoulder to OH at 50% of 1RM Push Press (must start with push press, can change to push jerk and or split jerk after you reach failure of push press without dropping the bar)

RX+

Min 1: 20 seconds all out Assault Bike for Max Calories

Min 2: Max Unbroken Chest to Bar PU

Min 3: Max Unbroken Shoulder to OH at 60% of 1RM Push Press (must start with push press, can change to push jerk and or split jerk after you reach failure of push press without dropping the bar)
Reqiurements for RX+ or RX:

1. Chest to bar throughout all 7 sets

2. 50% is 50% (60% for RX+) any less is not RX. If you do not have a 1RM Push Press, try to do a good estimate but it will not be RX

3. Bar cannot be racked to be considered RX today

Post wod Mobility

banded shoulder stretch

doorway stretch