North Raleigh CrossFit: 02/17/15

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Strength

Alternating EMOM for 10:00

Even: 1 Three Position Snatch (floor, hang, high hang)

Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. Try to add 5-10# + to last week.

Odd: 20 seconds Hollow Rocks

Conditioning

15-12-9-6
Overhead Squats (95/65)
Push Press (95/65)
Front Rack Box Step Ups (95/65)

Midline/Stability

Kneeling 1 Arm KB Press
3×6 @ moderate/controllable weight