8/13/18

Announcements

“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD

CrossFit 45 North – CrossFit

View Public Whiteboard

Weightlifting

A: Behind the Neck Shoulder Press (3 x 5 @ 65% of shoulder press)

Keep same hand position on the bar as front rack

B1: Shoulder Press (3 x 6 @ 70% )

B2: False Grip Pullups (3 x 5 )

Scale by sitting on the floor

C: Push Jerk ( 5 x 15 @ 45% rest 30 seconds between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

100 meters x 5 rest as needed

Metcon/BWB

Metcon (AMRAP – Reps)

Get as Far as possible in 12 min:

8 Burpees

2 to 20 HSPU (increase by 2 reps each round)

2 Rope Climb

Rd 1:

8 Burpees, 2 HSPU, 2 RC

Rd 2:

8 Burpees, 4 HSPU, 2 RC

RX+

12 Burpees

HSPU must be deficit

2 Legless

Cash out: 50 band lat pulldowns per arm