To register for the CrossFit Opens click HERE.
Make sure you choose the following:
Affiliate name: North Raleigh CrossFit
Team name: North Raleigh CrossFit
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 90 sec
Snatches (anyhow – 115/75)
At the top of each minute do 3 burpees; including 0:00.
NOTE: Be aware of your back. Do not get lazy and let your back round when you lower the bar back to the ground.