North Raleigh CrossFit: 09/15/17

Strength

2 Position Snatch: (hip and knee)
5 @ 78%, rest 90 seconds

Conditioning 

“Death By” Deadlifts and Push-ups:

On minute 1 perform: 1 DL (225/155) and 1 Push-up
On minute 2 perform: 2 DLs and 2 Push-ups
On minute 3 perform: 3 DLs and 3 Push-ups
On minute 4 perform: 4 DLs and 4 Push-ups

etc., etc., etc…

Cash Out

50 Turkish Sit-ups 

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North Raleigh CrossFit: 09/06/17

Strength

Snatch:
1 @ 70%, rest 90 sec
1 @ 75%, rest 90 sec
1 @ 80%, rest 90 sec
1 @ 85%, rest 90 sec
1 @ 90%

Conditioning 

“Diane”
21-15-9
Deadlifts (225/155)
HSPUs

*Compare to 12/05/16
* 15 min time cap

Cash Out

2 min ME Double Unders
2 min rest
2 min ME Double Unders

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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: 08/25/17

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: 08/19/17

Strength

3 Position Snatch: (hip,knee,floor)
1 x 60%, rest 90 sec
1 x 60%, rest 90 sec
1 x 65%, rest 90 sec
1 x 70%, rest 90 sec

Conditioning

*Partner Workout*

AMRAP 15:
8 Deadlifts (265/185)
80 Double Unders
Run 200m

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North Raleigh CrossFit: 08/08/17

New Olympic Weightlifting cycle begins next week!

Strength

3 Position Snatch: (hip, knee, floor)
1 @ 60%, 90 seconds rest
1 @ 65%, 90 seconds rest
1 @ 70%, 90 seconds rest
1 @ 70%, 90 seconds rest
1 @ 65%

Conditioning

AMRAP 15:
30 Air Squats
20 HSPUs
10 Deadlifts (225/155)

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