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30
Mar

3/30/17

CrossFit 45 North – CrossFit

Weightlifting

Next 12 weeks for squatting will be focused on increasing ability to withstand time under tension

Pause Backsquat (3 sets x 5 reps at 60% @33X3 )

3 seconds to lower down; 3 seconds at the bottom drive up reset (about 3 seconds)

Back Squat (2 sets x 5 reps at 70%)

Metcon

Metcon (Time)

Time Cap 15 Minutes

Buy In: 400 meter Farmer Carry 55/35

then:

5-4-3-2-1

Rope Climbs

30-25-20-15-10

GHDs

RX+

Buy In: 400 meter Farmer Carry 72/55with remaining time

5-4-3-2-1

Legless Rope Climbs

30-25-20-15-10

GHDs

Post wod Mobility

forearms on the floor

cobra

doorway

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