05/05/2020
CrossFit 45 North – CrossFit
Week4: Power Clean + Push Press (1x)
Do 1 Power clean plus max push press. Increase from last week.
Opt1: Cinco De Mayo (AMRAP – Reps)
Cinco De Mayo
5 Min AMRAP
5 Sumo Deadlifts 155/115
5 Power Cleans
rest 3 minutes
5 Min Amrap
5 Sumo Deadlifts
5 Power Cleans
5 Ring Dips
rest 3 minutes
5 Min AMRAP
5 Sumo Deadlifts
5 Power Cleans
5 Ring Dips
5 Pullups
RX+ do it with the axle bar
Opt2: Metcon (3 Rounds for reps)
5 Min AMRAP
5 Sumo Deadlifts (155/115)
5 power Cleans (155/105)
**Rest 3 Mins**
5 Min AMRAP
5 Sumo Deadlifts
5 Power Cleans
5 HSPU
**Rest 3 Mins**
5 Min AMRAP
5 Sumo Deadlifts
5 Power Cleans
5 HSPU
5 Pistols
Opt3: Metcon (3 Rounds for reps)
5 Min AMRAP
5 Sumo KB/DB Deads
6 Hang Power DB/KB Cleans
**Rest 3 Mins**
5 Min AMRAP
5 Sumo KB/DB Deadlifts
6 Hang Power DB/KB Cleans
5 Hand Release Push Ups
**Rest 3 Mins**
5 Min AMRAP
5 Sumo KB/DB Deadlifts
6 Hang Power DB/KB Cleans
5 Hand Release Push Ups
5 Lunges
