21
Oct
10/22/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following
Pause Backsquat ( 2 sets x 4 reps at 72%)
3 sec in bottom fast up
72% of regular backsquat
Back Squat ( 3 sets x 3 @ 85%, 2 x 1 @ 92%)
SPEED
BWB Cardio
15 Min Emom
8 Goblet Squats
Metcon
Metcon (AMRAP – Reps)
15 min
4x 1 min for each emom then 1 min to increase weight
yes they are squat clean
EMOM 1 x 4 (every min complete both tasks)
2 Burpee Bar MU
2 Cleans x 70%
rest 1 min (increase weight)
EMOM 2 x 4
2 Burpee Bar MU
2 Cleans x 75%
rest 1 min (increase weight)
EMOM 3 x 4
2 Burpee Bar Mu
2 Cleans x 80%
Can scale bar mu with jumping bar mu
record final weight as well
Clean (record final weight )
Body Weight Burn
Metcon (AMRAP – Reps)
19 min EMOM
2 Burpee Bar MU
8 Med ball cleans
