North Raleigh CrossFit: 01/20/17

Strength

3 Position Clean (Hip, Knee, Floor)
4 @ 70%, rest 90 seconds

Skill

6 Min to work with a partner on Pull-ups and pull-up drills:

* Current Ability: 0 Strict Pull-ups, Goal 1 = You and your partner alternate 5-15 seconds of active hang on the bar, and 8-10 Ring Rows

* Current Ability: 1+ Strict Pull-up, Goal 5 Strict Pull-up  = You and your partner alternate b/w 2-3 Strict Pull-ups, and 20 seconds ME Kipping Pull-ups

* 5+ Strict Pull-ups, Goal 7 strict women,10 strict men = You and your partner alternate b/w working on kipping or butterfly pull-up practice (make them pretty), and 5 negative pull-ups. (Do strict pull-up and lower yourself down all the way to bottom as slow and controlled as possible)

Conditioning

9-15-21-15-9
Thrusters (95/65)
Lateral Box Jumps (24/20)