CrossFit NorthGate

1. push press, 5rm. 2. 21-15-9 pull-ups, burpees, sit-ups.

8 & 10am: AMRAP in 16:00: 10 T2B, 50′ walking lunge, heavy farmer’s carry. 9am comp. WOD: 1. Jerk, 5×1 @ 90% 2. EMOM for 8:00: 5 G2O (135/95), 3…

“16.4” AMRAP in 13:00: 55 deadlifts (225/155), 55 wallballs (20# – 10’/14# – 9′), 55 calories on the rower, 55 HSPU. optional finisher: 3 sets of double unders for max…

Options: -make up M/T/W -open gym

for time: 200m, 10 pull-ups, 15 burpees, 20 kbs, 25 sit-ups, 400m run, 10 pull-ups, 15 burpees, 20 kbs, 25 sit-ups, 800m run, 10 pull-ups, 15 burpees, 20 kbs, 25…

1. RDL, 75×5, 85×3, 95xmax or hang power snatch, 2rm. 2a. chin-ups 5 x max, 2b. DB bench 5 x max. 3. 3 x 12: russian twist, strict T2B, back…

1. Front Squat, 5×5 focusing on slow eccentric loading and with a pause at the bottom. 2. AMRAP in 10:00: 5 push press (135/95), 5 OHS (135/95), 15 box jump…

Partner WOD, AMRAP in 20:00: 6-12-18-24-30-16… deadlift (115/85), thrusters (115/85), push-ups, box jump-overs (24/20).

16.3 AMRAP in 7:00: 10 power snatches (75/55), 3 bar muscle-ups.

4:00 on/4:00 off AMRAP: 20/15 cal row +20 air squats. 15 RKBS + 10 OH lunges + 10 pull-ups. 15/10 cal air bike + 15 wallballs. 30 double unders +…