North Raleigh CrossFit: 05/12/17

Strength

Clean from Knee:
3×5 @ 70%, rest 90 seconds

Conditioning 

4 Rounds:

45 seconds max Cal row (or ski)
rest 15 seconds
45 seconds max Overhead Squats (95/65)
rest 15 seconds
45 seconds max Burpees
Rest 1 min

 

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North Raleigh CrossFit: 05/09/17

Strength

Snatch from Knee
3×5 @ 70%, rest 90 seconds

Conditioning

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

*20 min cutoff
**Compare to 05/09/16

Cash Out

Weighted Plank Holds:
3 x 45 seconds on/15 seconds off

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North Raleigh CrossFit: 05/08/17

New Squat and Deadlift Cycle Begins Next Week!

Strength

Back Squat:
6×3 @ 75%, rest 60 seconds

Skill

6 min to work with a partner on pull-ups. One partner works while the other rests/coaches/observes.

Please choose from the following drills:

* Ring Rows with 2 sec pause at tome
* Static Hangs
* Static Chin-up OVER the bar
* Sets of strict pull-ups – Stop about 1 to 2 pull-ups before Max Effort
* Practice the Kip only
* Butterfly kip/pullups
* CTB Pull-ups

Conditioning 

AMRAP 10:
“1/2 Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

OR

AMRAP 10:
“1/2 Mary”
5 HSPUs
10 Pistols (alternate legs each time)
15 Pull-ups

**Compare to 11/15/16

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North Raleigh CrossFit: 05/06/17

Strength

20 Min to find your heaviest Cluster (Clean + Thruster)

Conditioning 

*Partner Workout*

50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-Overhead (135/95)
50 Front Squats (95/65)
40 Pull-ups
30 Shoulder-to-Overhead (95/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder-to-Overhead (65/45)

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North Raleigh CrossFit: 05/05/17

Strength 

20 min to work up to a heavy Deadlift single

Conditioning

AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)
*Compare conditioning to 09/19/16

Cash Out

4 Rounds:
15 seconds hollow rock holds
15 seconds superman holds

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