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: 08/21/17

Strength

Back Squat:
1×8 @ 65%, rest 90 sec
1×6 @ 70%, rest 90 sec
1×6 @ 75%, rest 90 sec
1×6 @ 75%

Conditioning

EMOM 12:

Even Min:
12 KB Snatch (24/16kg) – 6R/6L
Odd Min:
12 TTB

Cash Out

5 min accumulative plank hold. Any position – side, forearms, arms straight. If you drop your clock stops and doesn’t begin again until you regain your plank position. You may change different positions.

 

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North Raleigh CrossFit: 06/30/17

Strength

Deadlift:
3×3 @ 95%, rest 3 min

Conditioning

4 Rounds:
40 Seconds ME Row Calories
20 Seconds Rest
40 Seconds ME Wallballs (20/14)
20 Seconds Rest
40 Seconds ME TTB
20 Seconds Rest
40 Seconds ME Double Unders
20 Seconds Rest

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