North Raleigh CrossFit: 09/26/17

*Back off week!*

Strength

Overhead Squat:
5×3 @ 70%, rest 90 seconds

Conditioning

AMRAP 10:
5 HSPUs (No Metcons or Lifters on Wall!)
10 Pistols (Alternate legs each rep)
15 KBS (24/16)

Cash Out

2 min ME Double Unders or ME Triple Unders
2 min rest
2 min ME Double Unders or ME Triple Unders

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North Raleigh CrossFit: 09/19/17

Strength

Jerk:
5×3 @ 80%, rest 90 seconds

Conditioning

5 Rounds:
40 Seconds ME Row (or ski erg)
20 Seconds Rest
40 Seconds ME Pistols (Alternate legs each rep)
20 Seconds Rest
40 Seconds ME KB Snatches (Alternate arms each rep)
1 Min 20 Seconds Rest

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North Raleigh CrossFit: 09/15/17

Strength

2 Position Snatch: (hip and knee)
5 @ 78%, rest 90 seconds

Conditioning 

“Death By” Deadlifts and Push-ups:

On minute 1 perform: 1 DL (225/155) and 1 Push-up
On minute 2 perform: 2 DLs and 2 Push-ups
On minute 3 perform: 3 DLs and 3 Push-ups
On minute 4 perform: 4 DLs and 4 Push-ups

etc., etc., etc…

Cash Out

50 Turkish Sit-ups 

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