7/12/18
CrossFit 45 North – CrossFit
Warm-up
Ben’s Bullet Proof Shoulders (No Measure)
1. 20 per side Side Plank with reverse fly
2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold
3. 15 Scapular Retraction Pushups
4. 20-25 T’s on box with overload on every 5th rep
5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep
6. 15- 30 Cuff Isolations each arm
Weightlifting
A1: Overhead Squat (8-4-2-8-4-2+)
A2: Renegade Row (3 x 10 each arm (after first three sets of OHS))
BWB Cardio
Ski Erg Repeats
100 meters x 5 rest as needed
Metcon
“Make it Stop” (Time)
AMRAP 12 Minutes
15 Cal Row
12 Lateral Burpees
9 Squat Snatch + OHS (115/75)
rest 3 minutes
3 sets:
30 seconds work; 30 seconds rest
Max Unbroken power snatches (115/75)
RX+: 135/95
Cash out:
2 min Pinch Grip with 15lb plates in each hand accumulating
Power Snatch Cycling (3 Rounds for reps)
Power snatch cycling results
Body Weight Burn
Metcon (AMRAP – Reps)
AMRAP 12 min
15 cal Row
12 burpees over rower
9 Med Ball Clean and Slams 20/14
then
3 sets
30 second work; 30 second rest
med ball situps
count all reps including situps in score
