CrossFit – Wed, Oct 12

CrossFit 45 North – CrossFit

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (3 Rounds for reps)

6 min AMRAP x3

4 Lateral Burpees over Bar

6 Hang Power Snatch (95/65)

**Rest 2 Mins**

RX+ Add 10 lbs during rest periods

45 North at Home (Checkmark)

3x 6 min AMRAP

4 Burpees over Odd Object

6 Ground to overhead w/ odd object

**Rest 2 mins between rounds**