North Raleigh CrossFit: 03/03/15


Alternating EMOM 10:

Even: 1 Three Position Snatch (floor, hang, power position)*
Odd: 20 Seconds of Hollow Position Holds

Note: Begin at 60% of 1RM Snatch and add weight each minute.  Goal is heavier than last week.


8 minutes to work the technique in your MU swing. Please watch the video that is linked below.


18 Front Squats (95/65)
9 MUs
14 Front Squats (95/65)
7 MUs
10 Front Squats (95/65)
5 MUs

Note: MU Scale is 18/14/10 CTB Pull-ups