North Raleigh CrossFit: 03/13/15

For those of you (including myself) who aren’t exactly thrilled with 15.3, just remember… IT’S FRI-YAY!

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Strength

Alternating EMOM 10:

Even: 1 Three Position Snatch (floor, hang, power position)
Odd: 30 sec ME Abmat Situps

Note: Begin at 60% of your Snatch and increase weight each set.  Try to finish heavier than last week.  If you start missing drop 5-10 pounds and complete sets at that weight.

Conditioning

20 Power Cleans (95/65)
20 Box Jump-Overs (24/20)
15 Power Cleans (110/75)
20 Box Jump-Overs
10 Power Cleans (135/95)
20 Box Jump-Overs
5 Power Cleans (155/105)
20 Box Jump-Overs

Midline/Stability

Pallof Press:
3 sets each side with a 10 sec hold