North Raleigh CrossFit: 09/12/17

Strength

Push Press:
4×4 @ moderately heavy, rest 90 seconds

Skill

6 min to work on the gymnastic skill of your choice. Work on your weakness!

Conditioning

“Annie”
50-40-30-20-10
Double Unders
ABMAT Situps

*15 Time cap
*Compare to 06/05/17

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North Raleigh CrossFit: 09/02/17

Strength

3 Position Snatch: (hip, knee, floor)
2 @ 70%, rest 90 sec b/w each set
3 @ 75%, rest 90 sec b/w each set

Conditioning 

*Partner Workout*

AMRAP 15:
10 Pull-ups
20 KBS (24/16)
30 ABMAT Situps

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North Raleigh CrossFit: 08/18/17

Strength

3 Position Clean: (hip,knee,floor)

1 x 60%, rest 90 sec
1 x 60%, rest 90 sec
1 x 65%, rest 90 sec
1 x 70%, rest 90 sec

Conditioning

40-30-20-10:
Abmat Situps
KBS (24/16)
Pistols

Cash Out

4 Rounds:
15 Seconds Hollow Rock Holds
15 Seconds Superman Holds

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