North Raleigh CrossFit: 03/20/17

*Deload week!

Strength

Back Squat:
3×2 @ 50%, rest 60 seconds

*Focus on speed up out of squat

Skill

8 min to work with a partner on Muscle Ups or MU Transitions and Drills

Conditioning

AMRAP 8:
3 Pull-ups
3 Clusters (95/65)
3 Pull-ups
3 Clusters (95/65)
6 Pull-ups
6 Clusters (95/65)
6 Pull-ups
6 Clusters (95/65)
9 Pull-ups
9 Clusters (95/65)
9 Pull-ups
9 Clusters (95/65)

*After every 2 rounds increase the reps by 3 until time runs out. Score is total number of reps.

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03/18/14

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Strength

15 minutes to establish a 3RM Push Press

Skill

10 minutes to work on MUs and MU transitions

Conditioning

AMRAP 7 min:

7 Box Jumps (24/20)
7 Burpees
7 KB Swings (24/16kg)

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11/06/13

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Strength

1) Power Snatch
15 min to establish a 2RM

2) Deadlift
3×5 @ 85%, rest 2-3 minutes

Conditioning

9-7-5
Muscle-Ups
Snatches (135/95)

*Compare conditioning to 7/26/13

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10/29/13

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Strength

Push Press
1×5@70%
1×5 @ 75%
3×3@80%

Skill

12 min to work on Pull-ups, CTB, or MUs

Conditioning

For time:

30 Clean and Jerks (135/95)

 

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