North Raleigh CrossFit: 09/19/16

Strength

Front Squat:
3×2 @ 100% of Clean, rest 90 seconds

Skill

8 minutes to work with partner on pull-up drills: 
Current Phase: 0 pull-ups – 5 sets of 15 second active hang on bar, then 5 challenging ring rows. Hold 2 count at the top.
Current Phase: 1 strict pull-up at anytime with consistency – 30 challenging ring rows. Have body as parallel to ground as possible. Rotate with partner and rest while they work.
Current Phase: 5 strict pull-ups at anytime with consistency – EMOM 2-3 strict pull-ups.
Current Phase: 7-10 strict (female/male) and 15/20 kipping (female/male) – 4 sets of 10 negative pull ups. Do a pull up and lower yourself down on a 10 count if possible.

Conditioning

AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)

*Compare conditioning to 06/15/16