North Raleigh CrossFit: 11/15/16

Strength

Hang Snatch (knee)
1×5 @ 70%, rest 90 sec
1×5 @ 75%, rest 90 sec
1×5 @ 70%

Skill

8 min to work with a partner on pull-ups. One partner works while the other rests/coaches/observes.

Please choose 2 of the following drills.

* Ring Rows with 2 sec pause at tome
* Static Hangs
* Static Chin-up OVER the bar
* Sets of strict pull-ups – Stop about 1 to 2 pull-ups before Max Effort
* Practice the Kip only
* Butterfly kip/pullups
* CTB Pull-ups
* Kipping pullups with 1-2 reps less than Max Effort

Conditioning

AMRAP 10:
“1/2 Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

OR

AMRAP 10:
“1/2 Mary”
5 HSPUs
10 Pistols (alternate legs each time)
15 Pull-ups