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5
Apr

4/5/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Paused Front Squat (3 sets x 5 reps at 60% – @33X3)

A2: Bent Over Row (3 sets x 8 reps @21X2)

Done with barbell – after each set of pause squats

Pull Aggressive to chest, hold for 2 seconds, lower down for 2seconds, hold at extension for 1 second

Front Squat (2 sets x 5 reps @ 70%)

Metcon

Metcon (Time)

3 Rounds For Time:

12/8 Push Ups

10 Box Jumps 24/20

12/8 Ring Dips

10 Box Jumps

12/8 HSPU

10 Box Jumps

RX+

3 Rounds For Time:

14/10 Push Ups

15 Box Jumps 30/24

14/10 Ring Dips

15 Box Jumps

14/10 HSPU – first 4 must be strict

15 Box Jumps

Time Cap: 12minutes

Add 1 second for every rep you do not finish to 12

Post wod Mobility

sleeper stretch

doorway stretch

calves against the wall

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