CrossFit 45 North – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Sotts Press (3×5)

From front rack position, use a light bar or PVC. Use this as part of your warm up.

Week3: High Hang + Hang + Floor Snatch (5×1)

3 position Snatch
These will all be *Squat snatch* in each catch position.

You choose your weight. build over the 5 sets. Record final weight.

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Women’s weight is #35

Metcon (Time)

45 North at home!

same as above, just use an odd object over head, and then hold in front instead of back squats