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: 08/19/17

Strength

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

Conditioning

*Partner Workout*

AMRAP 15:
8 Deadlifts (265/185)
80 Double Unders
Run 200m

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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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North Raleigh CrossFit: 06/30/17

Strength

Deadlift:
3×3 @ 95%, rest 3 min

Conditioning

4 Rounds:
40 Seconds ME Row Calories
20 Seconds Rest
40 Seconds ME Wallballs (20/14)
20 Seconds Rest
40 Seconds ME TTB
20 Seconds Rest
40 Seconds ME Double Unders
20 Seconds Rest

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