9/6/17

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 core accessory work.

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

B: Midline (No Measure)

3 sets:

25 situps

45 second right arm side plank

45 second left arm side plank

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

Metcon

Metcon (4 Rounds for reps)

Repeat x 4

In 90 seconds:

Farmer Carry Door to Door the short way

Max Lateral Box Jump Overs in remaining time

rest 90 seconds

Score each round for reps of box jumps

RX:

55/35

RX+

72/55 and 30/24

Post wod Mobility

Pigeon

doorway