North Raleigh CrossFit: 09/11/17

Strength

Back Squat:
2×5 @ 80%, rest 90 sec
3×4 @ 85%, rest 90 sec

Conditioning

EMOM 12:
Even Min: ME Wallballs (20/14)
Odd Min: ME Pull-ups

*Score will be two numbers – Total for wallballs and total for pull-ups

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North Raleigh CrossFit: 09/02/17

Strength

3 Position Snatch: (hip, knee, floor)
2 @ 70%, rest 90 sec b/w each set
3 @ 75%, rest 90 sec b/w each set

Conditioning 

*Partner Workout*

AMRAP 15:
10 Pull-ups
20 KBS (24/16)
30 ABMAT Situps

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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: 07/17/17

TEST WEEK!

Strength

Establish a new 1RM Back Squat!!

Conditioning

50 Pull-ups for time.

*Partner up. 1 athlete works. 2nd athlete counts. Switch places when 50 pull-ups are completed. 5 min cap each partner. Scale accordingly.

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