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28
Mar

3/28/17

CrossFit 45 North – CrossFit

Weightlifting

You will complete one set of shoulder press then one set of pullups

A1: Shoulder Press (4 sets x 6 reps at At tempo: 51X1 @65%)

5 seconds to lower down

A2: Eccentric Chest to Bar (4 sets x 5 reps @51X1 )

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

Metcon

Metcon (Time)

For time:

Row 500 meters

30 Floor Press 95/65

Row 1,000 meters

20 Floor Press

Row 2,000 meters

10 Floor Press

Time cap: 25 min

For time:

Row 500 meters

30 Floor Press 125/85

Row 1,000 meters

20 Floor Press

Row 2,000 meters

10 Floor Press

Time cap: 25 min

Post wod Mobility

thread the needle

sleeper stretch

cobra

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