North Raleigh CrossFit: 09/01/17

Strength

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

Skill

6 Min to work on a gymnastics skill of your choice. Must choose a weakness!

Conditioning

AMRAP 7:
3 Thrusters (185/125)
5 Box Jumps (30/24)

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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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North Raleigh CrossFit: 08/02/17

Strength

15 min to work up to your heaviest High Hang Clean (hip)

Skill

6 min to work on gymnastics skill(s) of your choice. Work on your weakness(es)!

Conditioning 

21-15-9
Chest to Bar Pull-ups
Box Jumps (24/20)
KBS (24/16kg)

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