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

Read More

North Raleigh CrossFit: 10/14/16

Strength

Overhead Squats:
5 Singles @ 75% rest 60 seconds

Conditioning

Time Priority Diane

For reps:
60 sec ME Deadlifts (225/155)
60 sec ME Handstand Push-ups
45 sec ME Deadlifts (225/155)
45 sec ME Handstand Push-ups
30 sec ME Deadlifts (225/155)
30 sec ME Handstand Push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Midline

KB or Barbell Turkish Get-ups – 3 x 3 right/3 left  @ AHAP

Read More