19
Dec
/19/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following work:
3 sets of A1/A2 then B
For behind the neck work the goal is to truly feel the finish position
You will do A1 – re rack the weight, rest 10 seconds then do A2.
For each Jerk – hold the receiving position for 2 seconds before recovering
A1: Push Press (3 x 2 reps @ 85% )
A2: Behind the Neck Split Jerk (3 x 2 )
Jerk but behind the neck
B: Split Jerk (4 sets x 3 reps at same weight as A)
BWB Cardio
5 sets of 30 sec HS holds or some variation
along with 80 stepups
complete in any manner, rest as needed
time cap 20 min
Metcon
Metcon (Weight)
EMOM for 14 min
Odd: 6 bar facing burpees
Even: 1 Clean and Jerk at 80%
RX+ 1 Clean and Jerk at 85%
Yes this is a full clean and yes it is split jerk
Body Weight Burn
Metcon (AMRAP – Reps)
14 Min AMRAP
Run 1 lap
10 Burpee Med Ball Slams
10 Med Ball cleans
Burpee med ball slam – do burpee with hands on ball, jump up, pick ball up overhead and slam it down
