8/14/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Shoulder Press (4 sets x 6 reps @13X2 at 67%)

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 (Time)

3 Rounds

9 Reps of Each:

Cal Row – Damper set to 10

Alternating Dumbbell push jerk 50/35

3 Rounds

7 Reps of Each

Cal Row – Damper Set to 6

Alternating Dumbbell push jerk

3 Rounds

5 Reps of Each

Cal Row – Damper Set to 1

Alternating Dumbbell push jerk

Time Cap: 15 Minutes

Post wod Mobility

doorway stretch

floor herkie