10/3/17

CrossFit 45 North – CrossFit

Weightlifting

Tempo Pause Overhead Squats (4 x 3 reps @ 80%)

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 @ 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 min

8 Toes To bar

8 Unbroken Power Snatches 95/65

RX:

12 Toes to bar

125/85

If you break on the Power Snatches, 5 burpees for every rep missed

So if you stop at 6, there is 2 left, that is 10 burpees

Post wod Mobility

Cobra

Thread the needle