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14
Apr

4/14/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Tempo Bench Press (4 sets x 6 reps at 65%)

At tempo: 51X1

A2: Push-ups (immediately after bench press max reps)

A3: 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)

Every 4 minutes for 6 rounds:

Odd Rounds:

400 m sprint

10 C2B +

Even Rounds:

400 m sprint

10 Ring Dips

RX+

Every 3 minutes for 6 Rds:

Odd Rounds:

400 m sprint

10 C2B

Even Rounds:

400 m sprint

10 Ring Dips

Scale reps and distance as needed to make it so it is not an AMRAP

Post wod Mobility

Rainbow in doorway

Roll legs

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