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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 82%, 87% then 92% 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 @ 82%, 2 @ 87%, 2 @ 92%)

A2: Push Press + Split Jerk (1+1 @ 82%, 1+1 @ 87%, 1+1@ 92% of PP)

Various rep combos that include both push press and split jerk

A3: Split Jerk (2 @ 82%, 2 @ 87%, 2 @ 92% of PP)

Metcon

Metcon (Time)

WIthin 4 minutes:

2 Rounds

10 Thrusters 95/65

4 Toes to Bar

then add 4 more minutes (time cap is 8 min)

2 Rounds

8 Thrusters 115/75

6 Toes to Bar

then add 4 more minutes (time cap is 12 min)

2 Rounds

6 Thrusters 135/95

8 Toes to Bar

then Add 4 more min (time cap is 16 min)

2 Rounds

4 Thrusters 155/105

10 Toes to Bar

There is no rest, if you finish the 2 rounds under 4 min, you can move on to the next set of work

Scale so that you can do a minimum of 8 minutes of work

Cash out: 125 band pull aparts

Post wod Mobility

Doorway stretch

Prayer