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: 09/09/17

Strength

Clean and Jerk:
1 @ 70%, rest 90 sec
1 @ 75%, rest 90 sec
1 @ 80%, rest 90 sec
1 @ 85%, rest 90 sec
1 @ 90%

Conditioning

*Partner Workout*

AMRAP 12:
60 Double Unders
40 Wallballs (20/14)
20 Power Cleans (155/105)

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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: 07/07/17

Strength

Deadlift:
2×2 @ 100%, rest 3 min

Conditioning 

3 Rounds:
Run 300m (200m + 100m turnarounds)
30 Wallballs (20/14)
15 KBS (24/16)

*18 min time cap. Remaining reps will be added to your final time.

 

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