North Raleigh CrossFit: 09/12/17

Strength

Push Press:
4×4 @ moderately heavy, rest 90 seconds

Skill

6 min to work on the gymnastic skill of your choice. Work on your weakness!

Conditioning

“Annie”
50-40-30-20-10
Double Unders
ABMAT Situps

*15 Time cap
*Compare to 06/05/17

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North Raleigh CrossFit: 09/09/17

Strength

Clean and Jerk:
1 @ 70%, rest 90 sec
1 @ 75%, rest 90 sec
1 @ 80%, rest 90 sec
1 @ 85%, rest 90 sec
1 @ 90%

Conditioning

*Partner Workout*

AMRAP 12:
60 Double Unders
40 Wallballs (20/14)
20 Power Cleans (155/105)

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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: 08/11/17

Strength

15 min to establish your heaviest 10 rep Front Squat. Try to add 5-10 lbs to last week

Conditioning

5 Rounds:
25 Wallballs (20/14)
25 Pull-ups
50 Double Unders

*DU Scale – 1/2 attempts. Singles stay at 50.

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North Raleigh CrossFit: 07/12/17

Strength

Back Squat
6×2 @ 65%, rest 60 seconds

Conditioning

5 Rounds:
15 Burpees
50 Double Unders

*Compare conditioning to 01/11/17

Midline

Partner Pallof Press: 3 sets on each side with a 10-second hold – Partner shakes band (Red or Blue band)

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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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