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

CARDINAL GROUP MARKETING

06/19/13

March 7, 2017

 

06/19/13

June 18, 2013

 

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Strength:

1) HBBS
1×10 @ 60% – Rest 90 sec.
1×8 @ 65 % – Rest 90 sec.
1×8 @ 70% – Rest 90 sec.
1×8 @ 75%

Notes: Remember the percentage for your HBBS for this cycle is based off 90% of your 1RM.  Example: If your HBBS is 200#,  all of your percentages will be based off of 180#.

2a) Front Squat
1×5 @ 60% – Rest 45 sec.
1×5 @ 65% – Rest 45 sec.
1×5 @ 70% – Rest 45 sec.
1×5 @ 70% – Rest 45 sec.

2b) 4 x ME UB Strict T2B – Rest 45 sec.

Notes: Make sure heels and hips come to a complete pause at the bottom (hanging) position.  Do not let heels swing behind the hips.  If you can’t control this, place a box behind your heels.

Conditioning:
5 Rounds:
100m Shuttle Run
9 Hang Power Cleans  (155/105)
6 Push Jerks (155/105)

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