Crossfit Northern Limits – CrossFit
Briefing
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Workout – HOME
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Power Clean (EMOM for 10 Minutes 3 Power Clean AHAP )
moderate weight leaving you roughly 30 secs of rest each round
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
30 weighted Squats
30 Hand Release Push Ups
30 Hang Clean (moderate weight)
RX+
AMRAP 8 Minutes
30 Pistols
30 Hand Release Push Ups
30 Hang Clean (moderate weight)
Overhead Squat (6-6-6-6-6-6)
find an object you can handle sets of 6 unbroken overhead squats
Primer
Power Clean (EMOM for 10 Minutes 3 Power Clean AHAP )
Score is max weight lifted for a 3 rep set. minus 10 % of your max weight for any rounds not completed
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
30 Med Ball Squats
30 Hand Release Push Ups
30 SA DB Hang Clean 50/35
RX+
AMRAP 8 Minutes
30 Pistols
30 HSPU
30 SA DB Hang Snatch 50/35
Weightlifting
Overhead Squat (6-6-6-6-6-6)
*bar comes from the ground