10/5/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following:
Paused Front Squat ( 2 sets x 8 reps at 65% 3 sec at the bottom)
SPEED back up
% is of regular front squat
Front Squat ( 3 sets x 5 reps at 80%; 2 sets x 2 rep at 85%)
Body Weight Burn
In 20 min accomplish the following:
150 Russian Swings
500 m Ski erg x 3
Metcon
Metcon (AMRAP – Reps)
6 Min Amrap
8 transverse box jumps (left side closest to box) 24/20
8 Transfers box jumps (right side closet to box)
12 wall balls – everyone to 10 foot line 20/14
then immediately into (no rest)
5 min for max rep Squat Clean and Split Jerks @ 80%
RX+
30/24
30/20
Scaled jumps can be transverse jump over bar or parrallette
Transverse jump = standing 90 degrees from the face of the box jump and turn 90 degress and land on the box
Clean and Jerk (5 min max reps @ 80%)
Body Weight Burn
Metcon (AMRAP – Reps)
6 Min Amrap
8 transverse box jumps (left side closest to box)
8 Transfers box jumps (right side closet to box)
12 wall balls –
then immediately into (no rest)
5 min AMRAP
10 alternating dumbell Power Clean And jerk
15 Airsquats
record total reps
