North Raleigh CrossFit: 08/21/17

Strength

Back Squat:
1×8 @ 65%, rest 90 sec
1×6 @ 70%, rest 90 sec
1×6 @ 75%, rest 90 sec
1×6 @ 75%

Conditioning

EMOM 12:

Even Min:
12 KB Snatch (24/16kg) – 6R/6L
Odd Min:
12 TTB

Cash Out

5 min accumulative plank hold. Any position – side, forearms, arms straight. If you drop your clock stops and doesn’t begin again until you regain your plank position. You may change different positions.

 

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North Raleigh CrossFit: 08/19/17

Strength

3 Position Snatch: (hip,knee,floor)
1 x 60%, rest 90 sec
1 x 60%, rest 90 sec
1 x 65%, rest 90 sec
1 x 70%, rest 90 sec

Conditioning

*Partner Workout*

AMRAP 15:
8 Deadlifts (265/185)
80 Double Unders
Run 200m

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North Raleigh CrossFit: 08/18/17

Strength

3 Position Clean: (hip,knee,floor)

1 x 60%, rest 90 sec
1 x 60%, rest 90 sec
1 x 65%, rest 90 sec
1 x 70%, rest 90 sec

Conditioning

40-30-20-10:
Abmat Situps
KBS (24/16)
Pistols

Cash Out

4 Rounds:
15 Seconds Hollow Rock Holds
15 Seconds Superman Holds

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