North Raleigh CrossFit: 01/29/15

james

James Tatum, two times World and Pan Am team member, and 77kg Gold medalist in the Snatch at the 2015 American Opens, will be at NRCF on Sat, 2/27 for a one day Weightlifting seminar. Sign up at www.jamestatumusa.com.

Strength

Snatch:
1×5@75%, rest 90 seconds
2×5@65%, rest 90 seconds

Skill

10 minutes to work on 2 gymnastic skills of your choice. Alternate b/w movements every 2 minutes.

Conditioning

21-15-9
Ring Dips
Deadlifts (225/155)

NOTE: Pay attention to the clock today. Set up quickly for each portion of class.