CrossFit North 57-9 - WODStrengthBear ComplexPower Clean Front Squat Push Press Back Squat Second Push PressE2MOM for 10min 3 reps of each lift Work up to a heavy complexMetconMetcon (Time)150 Russian KB Swings 32/24 every time you drop the KB: 30 Toe Touchers 20 Star Jumps 10 Burpees...

CrossFit North 57-9 - WODTechniqueOverhead SquatStrengthOverhead SquatFind your daily 3RMMetconMetcon (AMRAP - Rounds and Reps)AMRAP - 16min 20 DUs 14 KB/DB Snatch 28/20 8 OH Squat 60/40...

CrossFit North 57-9 - WODWeightliftingSnatch10 min work up to a heavy singleMetconMetcon (Time)4 Rounds: 500m Run 15 Wall Balls 9/6 15 Pull Ups - then - 21-15-9 Reps Power Snatch 60/40 HSPU...

CrossFit North 57-9 - WODWarm-upWarm-up (No Measure)3 Rounds 10 Dislocations 5 Bird Dogs 10 Kettlebell Russian Swings 5 LungesStyrkeBack Squat (5x5)MetconA: Annie (Time)50-40-30-20-10 Double-unders Sit-ups5 min. PauseB: Metcon (Time)2 x 1km Run 1 min. PauseMetcon...

CrossFit North 57-9 - WODStyrkeA: Back Squat (3x10x65%)MetconB: Metcon (Time)4 Rounds 10 Power Cleans 40/60 10 Front Squats 40/60 10 Push Jerks 40/60 50 DU’s 400m løbMobility...