CrossFit – Thu, Sep 7

CrossFit 45 North – CrossFit

Band Pull Aparts (No Measure)

4×20

Death March (4x Length of gym. Alternate with the pull apart sets.)

one dumbbell for each hand

Week2: DxKB Linear Progession #1 (Weight)

10 minute alternating EMOTM

Odd Minute: 1x Complex

Even Minute: Rest

*If you complete your complex early, rest remainder of that minute.

*If you fail to complete your complex in two subsequent rounds, lower your weight by 1 bell size.

Linear Progression #1 complex:

Deadlift

Swing

Clean

See the comment section each week for rep scheme.

This is a 9 week progression.

Score is weight of KB ‘s you choose.
Week 2 Rep Scheme:

6,8,6

Metcon (Time)

For Time:

80 KBS (55/35)

40 Overhead KB Lunges

20 KB Snatches

RX+ 2 KB’s, Russian Swings.
At home WOD is the same today.