North Raleigh CrossFit: 08/09/17

New Olympic Weightlifting cycle begins next week!

Strength

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

Conditioning

“Heavy Grace”
30 Clean and Jerks (155/110)

*15 min cut off
*Any style C&J’s

Cash Out

2 min of Triple Unders or Double Unders
2 min of rest
2 min of Triple Unders or Double Unders

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North Raleigh CrossFit: 01/28/15

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Strength

EMOM 7:
5 High Hang Snatches – Begin at 50% of 1RM Snatch and weight each set.

Skill

EMOM 10:
Alternate every two minutes between 2 gymnastics skills of your choice.

Conditioning

90 Double Unders
21 Toes-to-bar
60 Double Unders
15 Toes-to-bar
30 Double Unders
9 Toes-to-bar

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10/18/14

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Strength

Hang Snatch + Hover Snatch
5×2 @ AHAP

Conditioning:

AMRAP 10:

2 Muscle Ups
4 HSPUs
8 KBS (70/53)

– Rest 5 min –

Tabata Burpees

8 rounds: 20 seconds work/10 seconds rest

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05/21/14

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Strength

Clean and Jerk:
2×2 @ 75%, rest 2 min
3×2 @ 89%, rest 2 min

Conditioning

Run 800m
50 KBS (24kg/16kg)
12 Push-ups
Run 400m
40 KBS (24kg/16kg)
12 Push-ups
Run 200
30 KBS (24kg/16kg)
12 Push-ups

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