North Raleigh CrossFit: 02/09/15

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CrossFit Opens Begin 2/26!

To register for the CrossFit Opens click HERE.

Make sure to choose the following:
Affiliate name: North Raleigh CrossFit
Team name: North Raleigh CrossFit

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) @ AHAP – heavier than last week, rest 90 sec

NOTE: Next week we will de-load the Back Squat.  We will test for new Back Squat 1RM on 2/23.

Conditioning

21-15-9
Power Cleans (135/95)
HSPUs