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.

Hang Snatch (3 reps x 3 sets )

This is squat snatch and is linked

this is from the mid thigh

Metcon (AMRAP – Reps)


7 OHS 95/65

7 Chest to Bar

rest 5 minutes

AMRAP 7 min

7 Power Snatch 95/65

7 Toes To bar

Cash out:

30 Burpees to Target

Post wod Mobility

doorway stretch

prayer stretch

floor herkie