North Raleigh CrossFit: 04/29/15

1RM Deadlifts on Friday!!


15 Minutes to work on Snatch and/or Clean and Jerk Technique. (Floor, Hang (above or below knee), High Hang, and Power versions of the lifts.) You may also choose to work on just the Jerk.

* NOTE: This will not be heavy. This is an opportunity to work on correcting mistakes. We will max our Snatch and our Clean and Jerk next week.  Use this time wisely!!


10 minutes to work on 2 gymnastic skills of your choice. Rotate between the 2 movements every 2 minutes.



4 Wallballs (20/14)
4 Power Cleans (135/95)
8 Wallballs
8 Power Cleans
12 Wallballs
12 Power Cleans
16 Wallballs
16 Power Cleans
20 Wallballs
20 Power Cleans
24 Wallballs
24 Power Cleans

*** Keep increasing reps by 4 each round until time runs out.