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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

01/12/15

March 9, 2017

North Raleigh CrossFit – 01/12/15

January 12, 2015

 

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| Categories: Train

 

 

 

Strength

1) Drop Snatch Balance
5×3 @ light weight, rest 60 seconds

NOTE: You will not be able to go heavy on this. The purpose of the drop snatch is to work speed under the bar. Absolutely ZERO drive up from ankles, knees or hips. Your only direction is DOWN.

 

 

 

2) 7X2 Paused Back Squats  – (3 second pause) @ heavier than last week/heaviest possible, rest 60 sec

Conditioning

“CF Open Workout – 12.2”

AMRAP 10:
3o Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Snatch as many reps as possible (210/120)

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit