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)
Build each set;

A2: Bent Over Reverse Flyes (10 reps x 3 sets)

Practice good form with a light weight.

Squeeze your shoulder blades and pause for a moment at the top of the movement.

Do not let the dumbbells “hang” at the bottom of the movement, but keep the tension in your arms.

Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

High-Hang Snatch (3 reps x 3 sets )

This is squat snatch and is linked

Metcon (AMRAP – Reps)

From Min 0 to 7:


OHS at 70% of OHS 1RM

Chest to Bar

From Min 7 to 10 rest

From min 10 to 17:


10 OHS 95/65

10 Pullups

cash out: 30 Ab Rollouts

RX+ : Everything Unbroken Always

Post wod Mobility

doorway stretch

prayer stretch

floor herkie