12/02/2019

CrossFit 45 North – CrossFit

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2x: Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)

Week2: Split Jerk (4×2)

Increase from last week.

Metcon (3 Rounds for reps)

3 RDS, each for Reps:

AMRAP 5 Mins:

Buy In: 400m Row

Then:

7 Hang Power Cleans (115/75)

5 Front Squats

3 Push Jerks

** Rest 3 Mins between rounds**

Score is total reps of barbell work.

BWB: Metcon (3 Rounds for reps)

3 RDS, each for Reps:

AMRAP 5 Mins:

Buy In: 1:45 Bike

Then Max Reps:

7 DB Power Cleans (35/25)

5 DB Front Rack Squats

3 DB Push Press

**Rest 3 Mins between rounds**

Score is total reps of DB work.