CrossFit – Wed, Oct 11

Announcements

Please join us in celebrating Disability Awareness Month! For the month of October we will be doing one WOD a week that will allow us to see and do things from a different perspective. Thank you to Coach Jay for all of his hard work putting these workouts together. I hope we can all challenge ourselves and also have some fun with these!

Barbells for Bullies date has been changed to Saturday January 27. 2024!

CrossFit 45 North – CrossFit

Week7: 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.
Rep scheme; 1,10,9

oof! Gonna be rough, folks! 😉

Metcon (AMRAP – Reps)

EMOTM 10 Mins

10 Hang Power Cleans (95/65) RX+(115/75)

6 Push Jerks (95/65) RX+ (115/75)
At home WOD is the same today. Use DB’s throughout.