10/9/18

CrossFit 45 North – CrossFit

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Weightlifting

A: Tempo Deadlift (3 sets x 5 reps at 60% @3330)

Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground

NO MIX GRIP!!!

B1: Deficit Deadlift (3 sets x 5 reps @ 65% linked )

B2: Bent Over Row (3 x10 per arm )

BWB Cardio

50 Right Side Luggage Deadlifts

50 Left side luggage deadlifts

100 lateral jumps over object like bar or parallette

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRap then rest 2 min

9 Unbroken Deficit Deadlifts 185/135

9 Unbroken C2B

9 Box Jump Overs 24/20

If you do not go unbroken you do not click RX

RX+

225/155

30/24

Body Weight Burn

Metcon (3 Rounds for reps)

3 sets

3 min AMRap then rest 2 min

9 American KB Swings 55/35

9Pullups

9 Box Jump Overs 24/20