North Raleigh CrossFit: 02/16/15

 

dont-be-upset-by-the-results-you-didnt-get-with-the-work-you-didnt-do

Strength

1) Back Squat:
7×2 @ light to moderate weight, rest 60 seconds. Work on speed and control in the squat.

2) Pendlay Rows:
4×6 @ AHAP, rest 60 seconds

NOTE: This week  we are de-loading the Back Squat.  We will test for a new Back Squat 1rm next Monday, 2/23.

Skill

10 Minutes to work on 2 gymnastics skills of your choice.  Alternate movements every 2 minutes.

Conditioning

1/2 “Mary”
AMRAP 10:
5 HSPUs
10 Pistols
5 Pull-ups

*Compare to 01/10/15.

Attention Lifestyle Challenge folks: Remember you get 5 bonus points for an improved score.  If you cannot make it to the gym today then it is your responsibility to do this workout by the last day of the challenge, Saturday 02/21.