CrossFit 45 North – CrossFit
Metcon
The Big Clean WOD (Time)
3 rounds for time of:
1 The Big Clean Complex, 155/105 lbs
50 Wall Balls, 20/14 lbs
RX+
Wall ball 30/20 lbs
1 The Big Clean Complex:
High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk
Time Cap: 16 min
For score, if you are time capped, add up reps left and add it to 16 minutes
RX – must do complex unbroken
Weightlifting
Clean (EMOM 6 Minutes – Building to heavy single)
Power Clean (6 sets x 3 reps )
Every 30 seconds on the 30 seconds
3 Linked Power Cleans at 75% of today’s heavy clean
Post wod Mobility
psoas against the rig
pigeon
couch stretch