North Raleigh CrossFit: 09/09/17

Strength

Clean and Jerk:
1 @ 70%, rest 90 sec
1 @ 75%, rest 90 sec
1 @ 80%, rest 90 sec
1 @ 85%, rest 90 sec
1 @ 90%

Conditioning

*Partner Workout*

AMRAP 12:
60 Double Unders
40 Wallballs (20/14)
20 Power Cleans (155/105)

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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: 08/14/17

Week 1 of Olympic Weightlifting Cycle!

Strength

Back Squat:
8 @ 60%, rest 90 seconds
6 @ 65%, rest 90 seconds
2×6 @ 70%, rest 90 secondsStrength

Conditioning

EMOM into AMRAP:
12 min total work…

EMOM 10:
5 CTB Pull-ups
7 Box Jumps (24/20)

-THEN right into-

2 MIN AMRAP:
5 CTB Pull-ups
7 Box Jumps (24/20)

*Score is total round on AMRAP

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North Raleigh CrossFit: 08/08/17

New Olympic Weightlifting cycle begins next week!

Strength

3 Position Snatch: (hip, knee, floor)
1 @ 60%, 90 seconds rest
1 @ 65%, 90 seconds rest
1 @ 70%, 90 seconds rest
1 @ 70%, 90 seconds rest
1 @ 65%

Conditioning

AMRAP 15:
30 Air Squats
20 HSPUs
10 Deadlifts (225/155)

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