North Raleigh CrossFit – 01/12/15

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)