North Raleigh CrossFit: 04/20/15

Strength

**Back Squat De-load. We will test our 1RM Back Squat next Monday.**

1a) Back Squat:
3×3 @ 70%

1b) Wall Runs
3×12, rest 90 seconds

NOTES:
*1a and 1b are supersets. After performing a set of 1a immideatly perform a set of 1b. THEN rest your 90 seconds. 

**Watch the video for demonstration of Wall Runs, aka Shoulder Taps. Face away from the wall to increase difficulty.

Conditioning

AMRAP 8 min:
10 Power Cleans (115/75)
10 Overhead Squats (115/75)

*Compare conditioning to 07/29/14

Midline

3 min to work on L-sit Pull-ups or L-sit Pull-up Progressions.

http://gymnasticswod.com/content/l-hang-pull-progression

NOTE: Please click on the above link to watch Carl Paoli as he discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don’t flinch or break your position as you initiate your pull.