8/29/17

CrossFit 45 North – CrossFit

Weightlifting

Today’s weightlifting will work to heavy single/1RM – you will then wait 10 minutes to do a max rep set at 85% of this number. During that time you will do upper body accessory work.

A: Back Squat (Take up to 6 sets to find heavy single/1RM)

B1: Bent Over Row (3 sets x 10 reps @21X2)

B2: Single Arm Upright Row (3 x 10 reps per arm)

C: Back Squat (Max reps at 85% of today’s heaviest)

Compare to 6/19/17

Metcon

Metcon (Time)

100 Airsquats

100 GHDs

100 Alternating Pistols

Time Cap: 10 minutes

RX: Breakup however you want

RX+: Straight through

Post wod Mobility

Pigeon

cobra