12/3/15

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

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

Metcon (Time)

3 rounds

7/5 HSPU

5 Airsquats

6/4 HSPU

5 Airsquats

5/3 HSPU

5 Airsquats

5 Power Snatch + OHS 115/75

rest 1:1

then

3 Rounds

5 Touch and Go Cluster 115/75

5 Toes To bar

4 Touch and GO Clusters

4 Toes to bar

3 Touch and Go clusters

3 Toes to bar

RX+ = Strict HSPU

and unbroken on the clusters

Cash out: 150 DU

Post wod Mobility

prayer stretch

psoas against the rig