7/10/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Overhead Squat (2-2-2-2-2**-2-2)

** This is your heaviest load; last two sets back off to 90% of heaviest weight

A2: Renegade Rows (10 per arm for only the first 3 sets of OHS)

In plank position with two dumbells alternate rowing the dumbbell to the chest

Metcon

Metcon (Time)

AMRAP 12 Minutes

15 Cal Row

12 Lateral Burpees

9 Squat Snatch + OHS (115/75)

rest 3 minutes

3 sets:

30 seconds work; 30 seconds rest

Max Unbroken power snatches (115/75)

RX+: 135/95

Cash out:

2 min Pinch Grip with 15lb plates in each hand accumulating

Metcon (3 Rounds for reps)

Power snatch cycling results

Post wod Mobility

cobra

pigeon