CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following work:
3 sets of A1/A2 then B
For behind the neck work the goal is to truly feel the finish position
You will do A1 – re rack the weight, rest 10 seconds then do A2.
For each Jerk – hold the receiving position for 2 seconds before recovering
A1: Push Press (3 x 3 reps @ 75% )
A2: Behind the Neck Split Jerk + Jerk (3 x 1 (1+1) @ 75% of PP)
Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk
B: Push Press (8-6-4+)
BWB Cardio
5 sets of 30 sec HS holds or some variation
along with 65 burpees
complete in any manner, rest as needed
time cap 20 min
Metcon/BWB
Metcon (AMRAP – Reps)
In 20 minutes
Accumulate as many Pushups as possible
At the top of every second minute including start (0, 2, 4, 6, 8, 10 and so on) must complete:
8 GHDs
16 KBSDLHP (55/35) (do not have to touch the floor)
32 Airsquats
GHD sub: 8 situps + 4 1/4 jumping airsquats
Cashout: 50 lat pulldowns per side