North Raleigh CrossFit: 08/24/15

unnamed (17)

Strength

FS/BS: 5 x 4/8 @ 80% of your 1RM Front Squat, rest 2 minutes

Conditioning

2 Russian KB Swings (24/16 kg)
2 One Arm KB Swings (1L + 1R)
2 One Arm KB Thrusters (1L + 1R)

4 Russian KB Swings
4 One Arm KB Swings (2L + 2R)
4 One Arm KB Thrusters (2L + 2R)

6 Russian KB Swings
6 One Arm KB Swings (3L + 3R)
6 One Arm KB Thrusters (3L + 3R)

Notes:
** The ladder will increase by 2’s until you reach 10 reps for each movement. After the set of 10 you will descend back down the ladder by 2’s. Example: 2, 4, 6, 8, 10, 8, 6, 4, 2
** The One Arm KB Swings will go to chin height only.

Midline

Hollow Rock Holds – 3 x 3o seconds