March 11, 2017

Train

Strength

3 Position Snatch (Hip, Knee, Floor)
4 @ 70%, rest 90 seconds

Conditioning

3 Rounds:
15 TTB
15 Deadlifts (185/135)
15 HSPUs

March 11, 2017

Train

Strength

20 min to find your 5RM Back Squat

Conditioning

AMRAP 13:
Run 100m
10 Pistols
10 CTB Pull-ups

Cash Out

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

March 10, 2017


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North Raleigh CrossFit: 12/31/16

December 31, 2016

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| Categories: Train

Strength

20 min to work up to a heavy Clean and Jerk of the day

Conditioning

Partner Workout
AMRAP 17:

10 Wallballs (20/14 @ 11ft/10ft)
15 TTB
15 Burpees

March 10, 2017

North Raleigh CrossFit: 12/30/16

December 30, 2016

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| Categories: Train

Strength

Deadlift:
2×2 @ 100%, rest 3 min

Skill

6 min to work with a partner on Handstands and/or Handstand Walks

Conditioning

2010 Northwest Regional Event 1

3 Rounds:
10 Overhead Squats (135/9...

March 10, 2017

North Raleigh CrossFit: 12/28/16

December 28, 2016

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| Categories: Train

Strength

Back Squat:
6×2 @ 80%, rest 90 seconds

Conditioning

50 ABMAT Sit-ups
20 Push-ups
40 ABMAT Sit-ups
20 Push-ups
30 ABMAT Sit-ups
20 Push-ups
20 ABMAT Sit-ups
20 Push-ups
10 ABMAT Sit-u...

March 10, 2017

North Raleigh CrossFit: 12/27/16

December 27, 2016

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| Categories: Train

Strength

Every 90 seconds for 10 Rounds:
1 Snatch at 80%

Conditioning 

15 Bar Facing Burpees
5 Clean and Jerks (225/150)
12 Bar Facing Burpees
4 Clean and Jerks  (225/150)
9 Bar Facing Burpee...

March 10, 2017

North Raleigh CrossFit: 12/26/16

December 26, 2016

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| Categories: Train

Strength

Back Squat:
2×2 @ 100%, rest 3 min

Conditioning 

AMRAP 17:
5 Ring Muscle Ups
10 HSPUs
30 Double Unders

*MU Scale =10 CTB
**MU Bump up = MU + 1 Ring Dip
**HSPU Bump up = 3 in defecit H...

March 10, 2017

North Raleigh CrossFit: 12/24/16

December 24, 2016

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| Categories: Train

Strength

15 min to work up to a heavy Clean and Jerk of the day

Conditioning

Hero WOD “Jennifer”

AMRAP 26:
10 Pull-ups
15 KBS (24/16kg)
20 Box Jumps (24/20)

March 10, 2017