CrossFit 45 North – CrossFit

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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:


400m Run

15 Weighted squats