9/13/18

CrossFit 45 North – CrossFit

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Weightlifting

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

Keep same hand position on the bar as front rack

B: Shoulder Press (3 x 5 @ 75% )

C: Push Jerk ( 3 x 10 @ 50% of PJ; rest 30 seconds between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

100 meters x 5 rest as needed

Metcon

Metcon (AMRAP – Reps)

Cycle 7 times through 1 , 2 and 3

Every 40 seconds on the 40 seconds

Movement 1: 8 lateral burpees over the bar

Movement 2: 8 Med Ball Cleans

Movement 3: 2 Full Clean and Split Jerks at 75%

Body Weight Burn

Metcon (AMRAP – Reps)

14 Min AMRAP

8 Pushups

8 Med Ball Cleans

8 Wall balls