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CrossFit 45 North – CrossFit

Weightlifting

The sequence will be:

A1. Push Press – 2 reps

A2. Push Press + Split Jerk – 2 reps

A3. Split Jerk – 2 reps

at 80%, 85% then 90% of PP

Do A1 followed by A2 followed by A3 at 80% of PP then repeat at 85% of PP and so on

A1: Push Press (2 @ 80%, 2 @ 85%, 2 @ 90%)

A2: Push Press + Split Jerk (2 @ 80%, 2 @ 85%, 2 @ 90% of PP)

Various rep combos that include both push press and split jerk

A3: Split Jerk (2 @ 80%, 2 @ 85%, 2 @ 90% of PP)

Metcon

Metcon (Time)

or time:

15 push presses

5 rope ascents

12 push presses

4 rope ascents

9 push presses

3 rope ascents

6 push presses

2 rope ascents

3 push presses

1 rope ascent

Use ¾ body weight for push presses

RX+ 8 of the rope climbs must be legless

Time Cap: 16 Minutes

Post wod Mobility

Doorway stretch

Prayer