North Raleigh CrossFit: 08/25/17

Strength

Snatch:
1×3 @ 65%, rest 90 sec
1×3 @ 70%, rest 90 sec
1×2 @ 75%, rest 90 sec
1 @ 80%

Skill

6 min to work on your worst gymnastics skill.

Conditioning 

3 Rounds:

10 CTB
10 Front Squats (115/75)
10 Burpees

*Time cap 15 min

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North Raleigh CrossFit: 04/29/17

Conditioning

-Partner Workout-

AMRAP 8:
2 OHS (135/95)
2 CTB
4 OHS (135/95)
4 CTB
6 OHS (139/95)
6 CTB
8 OHS (135/95)
8 OHS
**add 2 reps each set until time runs out. 1 bar per team unless guy/girl team**

Rest 3 min

6 min to find max Full Clean + 2 Front Squat
**1 bar per team unless guy/girl team**

Rest 2 min

50 Burpees (6 in target)
50 Box Jump Overs (24/20)
50 Burpees (6 in target)

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North Raleigh CrossFit: 04/01/17

Strength

20 min to work up to your heaviest Clean and Jerk of the day

Conditioning

Partner Workout:

AMRAP 17:
Run 200m with Wallball (20/14 – Partners run together. One partner must be holding WB.)
12 Partner Burpees (will demo)
16 CTB Pull-ups

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