WOD

North Raleigh CrossFit: 08/14/17

Week 1 of Olympic Weightlifting Cycle!

Strength

Back Squat:
8 @ 60%, rest 90 seconds
6 @ 65%, rest 90 seconds
2×6 @ 70%, rest 90 secondsStrength

Conditioning

EMOM into AMRAP:
12 min total work…

EMOM 10:
5 CTB Pull-ups
7 Box Jumps (24/20)

-THEN right into-

2 MIN AMRAP:
5 CTB Pull-ups
7 Box Jumps (24/20)

*Score is total round on AMRAP

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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: 08/09/17

New Olympic Weightlifting cycle begins next week!

Strength

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

Conditioning

“Heavy Grace”
30 Clean and Jerks (155/110)

*15 min cut off
*Any style C&J’s

Cash Out

2 min of Triple Unders or Double Unders
2 min of rest
2 min of Triple Unders or Double Unders

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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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North Raleigh CrossFit: 08/07/17

Strength

Establish a 10 rep max Back Squat. Try to add 5 lbs from last week

Conditioning 

In 1 min complete:

8 KBS (24/16)
8 Goblet Squats (hold KB next to chest)
8 Box Jumps (24/20)

*3 min on 1 min off for 4 rounds

Midline

1 leg/1 arm KB RDL – 3×6 Each LegIn 1 min complete:

 

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North Raleigh CrossFit: 08/04/17

Strength

Establish a 10 Rep Max Front Squat

Conditioning

“Amanda .45”

13-11-9-7-5
Muscle Ups (rings)
Squat Snatches (135/95)

Jamie Greene won this event at The Games with a time of 8:51. (Men had not yet completed this event at the time of posting.)

**MU Scale = Transitions or Ring Rows x 2
**Some people may start on Squat Snatches first if needed for ring space.

Cash Out

5 min accumulative plank hold from elbows. Only count the time that you’re holding in position.

 

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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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