North Raleigh CrossFit: 06/13/17

Strength

Overhead Squat:
3 @ 75%, rest 90 sec
3 @ 80%, rest 90 sec
3 @ 75%

Skill

6 min to work on any skill of your choice! Time to focus on your biggest weakness!

Conditioning

“Grace”
30 Clean and Jerks (135/95)
*Compare to 11/09/16

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North Raleigh CrossFit: 06/10/17

No Strength Before the Conditioning Today

**Partner Workout**

0:00-10:00:
800m Run (Big Loop)
ME Power Clean & Jerk (135/95) in remaining time

10:00-13:00: Rest

13:00-20:00:
600 Meter Run (400m + 200m)
ME Power Snatch (115/75) in remaining time

20:00-23:00: Rest

23:00-27:00:
400 Meter Run
ME Thrusters (95/65) in remaining time

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North Raleigh CrossFit: 06/06/17

Strength

Snatch from Knee:
5 @ 68%, rest 2 min
5 @ 72%, rest 2 min
5 @ 68%

Conditioning

Even Min: 5 Burpees
Odd Min: Death by Clean and Jerk (any type) @ 75%

**Death by C&J…
Min 1: 1 C&J
Min 3: 2 C&J
Min 5: 3 C&J
Go until you are no longer able to complete the reps in corresponding min

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