9/7/17

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Dumbell OH lunge hold 40/30 – 2 min per arm

Weightlifting

The sequence will be:

A1. Push Press – 2 reps

A2. Push Press + Split Jerk – 1+1 reps

A3. Split Jerk – 2 reps

at 82%, 87% then 92% of PP

Do A1 followed by A2 followed by A3 at 82% of PP then repeat at 87% 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)

B: Split Jerk (Find Heavy Single)

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Post wod Mobility

Doorway stretch

Prayer