North Raleigh CrossFit: 09/11/17

Strength

Back Squat:
2×5 @ 80%, rest 90 sec
3×4 @ 85%, rest 90 sec

Conditioning

EMOM 12:
Even Min: ME Wallballs (20/14)
Odd Min: ME Pull-ups

*Score will be two numbers – Total for wallballs and total for pull-ups

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North Raleigh CrossFit: 08/28/17

Strength

Back Squat:
1×6 @ 65%, rest 90 sec
1×6 @ 70%, rest 90 sec
1×6 @ 75%, rest 90 sec
2×5 @ 80%, rest 90 sec

Conditioning 

“DT”

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerks

*20 min cutoff
*Compare to 05/09/17

Cash Out

3 x Max Effort Chin Up Grip Static Holds.
Work: Rest = 1:1

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North Raleigh CrossFit: 08/21/17

Strength

Back Squat:
1×8 @ 65%, rest 90 sec
1×6 @ 70%, rest 90 sec
1×6 @ 75%, rest 90 sec
1×6 @ 75%

Conditioning

EMOM 12:

Even Min:
12 KB Snatch (24/16kg) – 6R/6L
Odd Min:
12 TTB

Cash Out

5 min accumulative plank hold. Any position – side, forearms, arms straight. If you drop your clock stops and doesn’t begin again until you regain your plank position. You may change different positions.

 

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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: 08/07/17

Strength

Establish a 10 rep max Back Squat. Try to add 5 lbs from last week

Conditioning 

In 1 min complete:

8 KBS (24/16)
8 Goblet Squats (hold KB next to chest)
8 Box Jumps (24/20)

*3 min on 1 min off for 4 rounds

Midline

1 leg/1 arm KB RDL – 3×6 Each LegIn 1 min complete:

 

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