North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

04/29/13

March 7, 2017

April 28, 2013

 

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Strength:

1) 5×1 – 1 High Hang Snatch (from hip) + 1 Low Hang Snatch (from knee) technique work – Light to moderate weight/perfect form

2) 3X5 Tempo HBBS @ 75% – rest exactly 60 sec.

*Notes: HBBS – Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning:

20 Over-the-box jumps (24/20) – Touch the top.  You do not have to come to full extension.
15 Push Press (115/75)
10 CTB Pull-ups

– Rest 1 Min –

10 CTB Pull-ups
15 Push Press (115/75)
20 Over-the-box jumps (24/20)

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit