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: 08/25/17

Strength

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

Skill

6 min to work on your worst gymnastics skill.

Conditioning 

3 Rounds:

10 CTB
10 Front Squats (115/75)
10 Burpees

*Time cap 15 min

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North Raleigh CrossFit: 08/02/17

Strength

15 min to work up to your heaviest High Hang Clean (hip)

Skill

6 min to work on gymnastics skill(s) of your choice. Work on your weakness(es)!

Conditioning 

21-15-9
Chest to Bar Pull-ups
Box Jumps (24/20)
KBS (24/16kg)

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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: 06/13/17

Strength

Overhead Squat:
3 @ 75%, rest 90 sec
3 @ 80%, rest 90 sec
3 @ 75%

Skill

6 min to work on any skill of your choice! Time to focus on your biggest weakness!

Conditioning

“Grace”
30 Clean and Jerks (135/95)
*Compare to 11/09/16

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