North Raleigh CrossFit: 02/23/15

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The CrossFit Opens begin Wednesday 26th.  We will do The Open workouts every Saturday during normal class hours.  REGISTER HERE!

Strength

Establish a new 1RM Back Squat.

NOTE: A ton of people missed almost the entire week last week due to weather.  If you were one of those people you will NOT test your Back Squat tomorrow.  You will re-test next Monday.  Instead your strength for today will be the following:

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

Conditioning

21-15-9
Thrusters (95/65)
Burpees

*Compare conditioning to 10/13/14

 

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