CrossFit 45 North – CrossFit
Clean Bent Over Row (4×8)
As part of pull up development.
Athletes should be really focusing on lat and engagement, as well as biceps.
Use a barbell and your clean grip for hand placement.
Eccentric Chest to Bar (4×4)
jump up as high as possible and slowly lower down
could use a very light band to accomplish this as well to scale (or ask coach for other scaling options. indicate in notes which you did
weight to record is 0
Alternate with bent over Row sets.
22 Min AMRAP
5 Strict Pull of choice (MU, C2B, pull ups, inverted rows, kneeling sled pull,etc…)
6 Push of Choice (Push ups, floor press,bench press, weighted push ups, ring push ups, etc.
7 Barbell Roll outs
30 Cal Row
At home WOD is the same. Note push/pull in comments if you wish.
Today the focus should be on quality of movement (well, everyday should be), and not for rounds/reps necessarily.