01/13/2022
CrossFit 45 North – CrossFit
Ben’s Bullet Proof Shoulders (No Measure)
1. 20 per side Side Plank with reverse fly
2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold
3. 15 Scapular Retraction Pushups
4. 20-25 T’s on box with overload on every 5th rep
5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep
6. 15- 30 Cuff Isolations each arm
Week : Power Snatch Cycling (6 Rounds for reps)
6 sets
Work for 30 seconds; rest for 30 seconds:
Max Unbroken Power Snatches – pick a load you can work without dropping the bar; this is mental grit and forearm grip work
weight in the comments
Same as last week. Challenge yourself to get more reps, or increase weight. But ALWAYS go for quality.
Week2: Snatch + 2 OHS (4x)
Snatch + 2 OHS
This should be a full snatch. However, please modify based on skill level to a hang snatch or power snatch from the floor or hang.
Athlete chooses the weight.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon (Time)
45 North at home:
5 RFT
400m Run
15 Weighted squats
