North Raleigh CrossFit: 09/15/17

Strength

2 Position Snatch: (hip and knee)
5 @ 78%, rest 90 seconds

Conditioning 

“Death By” Deadlifts and Push-ups:

On minute 1 perform: 1 DL (225/155) and 1 Push-up
On minute 2 perform: 2 DLs and 2 Push-ups
On minute 3 perform: 3 DLs and 3 Push-ups
On minute 4 perform: 4 DLs and 4 Push-ups

etc., etc., etc…

Cash Out

50 Turkish Sit-ups 

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North Raleigh CrossFit: 09/06/17

Strength

Snatch:
1 @ 70%, rest 90 sec
1 @ 75%, rest 90 sec
1 @ 80%, rest 90 sec
1 @ 85%, rest 90 sec
1 @ 90%

Conditioning 

“Diane”
21-15-9
Deadlifts (225/155)
HSPUs

*Compare to 12/05/16
* 15 min time cap

Cash Out

2 min ME Double Unders
2 min rest
2 min ME Double Unders

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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: 08/09/17

New Olympic Weightlifting cycle begins next week!

Strength

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

Conditioning

“Heavy Grace”
30 Clean and Jerks (155/110)

*15 min cut off
*Any style C&J’s

Cash Out

2 min of Triple Unders or Double Unders
2 min of rest
2 min of Triple Unders or Double Unders

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North Raleigh CrossFit: 08/04/17

Strength

Establish a 10 Rep Max Front Squat

Conditioning

“Amanda .45”

13-11-9-7-5
Muscle Ups (rings)
Squat Snatches (135/95)

Jamie Greene won this event at The Games with a time of 8:51. (Men had not yet completed this event at the time of posting.)

**MU Scale = Transitions or Ring Rows x 2
**Some people may start on Squat Snatches first if needed for ring space.

Cash Out

5 min accumulative plank hold from elbows. Only count the time that you’re holding in position.

 

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