08/07/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following work:
3 sets of A1/A2 then B
For behind the neck work the goal is to truly feel the finish position
You will do A1 – re rack the weight, rest 10 seconds then do A2.
For each Jerk – hold the receiving position for 2 seconds before recovering
A1: Push Press (3 x 3 reps @ 70% )
A2: Behind the Neck Split Jerk + Jerk (3 x 2 (1+1) @ 70% of PP)
Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk
B: Push Press (8-4-2+)
BWB Cardio
5 sets of 30 sec HS holds or some variation
along with 65 burpees
complete in any manner, rest as needed
time cap 20 min
Metcon
Metcon (Time)
Odd and Even Sets
8 Sets total (4 of odd, 4 of even)
Odd:
8 Chest To Bar PU
4 Ground to OH 155/105
Even:
8 Ring Dips
4 Ground to OH
Time Cap: 12 min
RX+
185/125
has to MU to the Ring Dip
Cashout: 120 bandpullaparts
Body Weight Burn
Metcon (Time)
Odd and Even Sets
8 Sets total
Odd:
8 Chest To Bar PU
10 Cal Row
Even:
8 Ring Dips
10 Cal Row
TIme Cap: 12 min
