CrossFit 45 North – CrossFit

A1: Snatch Balance + Tempo OHS (1 + 3 x 3)

Snatch Balance: Start with your feet in the pulling position. Dip and drive at the knees to unload the bar momentarily, and transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

Tempo OHS. (Tempo OHS: take 3 seconds to lower yourself, stay in the bottom for 3 seconds, then explode up)
you do one snatch balance followed by 3 OHS @33X1

A1. 10 Bent Over Flyes per set

increase from 2 weeks ago

B: Snatch (2-2-2-2)

B: Power Snatch (2-2-2-2)

Pick either snatch or power snatch

This is not touch and go, can drop, reset quickly and complete second rep

Compare to 2 weeks ago

Metcon (Time)


Power Snatch (75/55)

5-5-5-5-5-5 Pull Ups after each set


Purse Stretch

Roll shoulders with lacrosse ball