North Raleigh CrossFit: 02/06/15

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Strength

Deadlift De-load week.  (Don’t get too excited.  This will be the first of a few de-loads.)

1) Pendlay Rows
4×6 @ AHAP, 90 sec rest

2a) 1 arm, 1 leg KB RDL
3 x 6L/6R – Moderate weight, rest 60 sec

2b) Good Morning
3×10 – Light to Moderate weight, rest 60 sec

Notes: 2a and 2b are Supersets.

Conditioning

Sort of CrossFit Open 14.2:

2 Rounds:
10 OHS (95/65)
10 CTB Pull-ups
2 Rounds:
12 OHS (95/65)
12 CTB Pull-ups
2 Rounds
14 OHS (95/65)
14 CTB Pull-ups

*20 Min Time Cap