10/30/17

CrossFit 45 North – CrossFit

Weightlifting

Tempo Pause Overhead Squats (4 x 3 reps @ 85%)

3 count on the way down, hold for 3 seconds then explode up, hold at top for 3 seconds

33X3

Overhead Squat (1 x max reps @ 85%)

Metcon

Metcon (3 Rounds for reps)

As Many Snatches as possible at 75% of 1 RM in 4 minutes

rest 3 minutes

As Many Snatches as possible at 65% of 1 RM in 3 minutes

rest 2 minutes

As many snatches as possible at 50% of 1RM in 2 minutes

these are full snatches

Post wod Mobility

Cobra

Thread the needle