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: 08/08/17

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: 05/08/17

New Squat and Deadlift Cycle Begins Next Week!

Strength

Back Squat:
6×3 @ 75%, rest 60 seconds

Skill

6 min to work with a partner on pull-ups. One partner works while the other rests/coaches/observes.

Please choose from the following drills:

* Ring Rows with 2 sec pause at tome
* Static Hangs
* Static Chin-up OVER the bar
* Sets of strict pull-ups – Stop about 1 to 2 pull-ups before Max Effort
* Practice the Kip only
* Butterfly kip/pullups
* CTB Pull-ups

Conditioning 

AMRAP 10:
“1/2 Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

OR

AMRAP 10:
“1/2 Mary”
5 HSPUs
10 Pistols (alternate legs each time)
15 Pull-ups

**Compare to 11/15/16

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North Raleigh CrossFit: 04/11/17

Strength

Every 90 seconds for 10 Rounds:
1 Clean and Jerk @ 80%

Conditioning

AMRAP 15:
5 HSPUs
10 Pistols (alternate legs each rep)
30 Double Unders

Cash Out

Barbell Windshield Wipers:
3 sets of 8
*Heavy weight helps you engage and control yourself easier!!!

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