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: 08/26/17

Strength

Clean and Jerk:

1×3 @ 65%, rest 90 sec
1×3 @ 70%, rest 90 sec
1×2 @ 75%, rest 90 sec
1 @ 80%

Conditioning

*Partner Workout*

4 Min Max Effort:
200 M Run
TTB
Power Cleans (135/95)
DUs

*1 Min Rest b/w each movement

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North Raleigh CrossFit: 07/11/17

Deload Week!

Strength

Every 60 seconds for 10 Rounds:
2 Power Snatch at 70%

Skill

6 min to work on any gymnastic skill of your choice! Choose your weakness!

Conditioning 

21-15-9
Power Cleans (155/110)
Lateral Box Jump Overs (24/20)
Run 300/Run 200/Run 100

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North Raleigh CrossFit: 05/23/17

Strength

Snatch Complex: (Snatch Pull/Power/Full)
1 @ 65%, rest 60 sec
2 @ 70%, rest 90 sec
2 @ 70%, rest 90 sec
1 @ 65%

 

Conditioning

4 Rounds:
45 Seconds ME Power Cleans (155/105)
15 Second Rest
45 Seconds ME Ring Dips
15 Seconds Rest
45 Seconds Double Unders
1 Min Rest

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