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: 07/10/17

DELOAD WEEK!

Strength
Back Squats:
6×2 @ 70%, rest 90 sec

Conditioning 

1) EMOM 10:
Even: 20 Front Squats (95/65)
Odd: Rest

2) EMOM 10:
Even: 20 Push Press (95/65)
Odd: Rest

* Scale to a weight you can perform UB and fast!
** There is no rest between EMOMs

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North Raleigh CrossFit: 02/10/17

Strength

Snatch
3×2 @ 75%, rest 90 seconds
2×2 @ 80%, rest 90 seconds

Conditioning

3 Rounds:
1 Min Row for Calories (Rowers stay in place at end of room)
1 Min Push Press (75/55)
1 Min Front Rack Lunges (75/55)
1 Min Double Unders
1 Min Rest

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