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

CARDINAL GROUP MARKETING

08/26/13

March 8, 2017

August 25, 2013

 

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| Categories: Train

 

Strength

1) HBBS:
1×3 @ 70%, rest 90 sec – 2 min
1×2 @ 80%, rest 90 sec – 2 min
1×2 @ 90%, rest 2-3 min
1×1 @ 95%, rest 2-3 min
1×1 @ 103%

Notes: HBBS is based off of 90% of your 1RM.  Yes, as odd as this is, your 103% is too.  Since our HBBS are heavy today, I put your FS in the conditioning. Next week is de-load week, and then the week after is test week.  I cannot wait for all of you to crush your old 1RM squats! 

Conditioning

9-7-5

Front Squats @ 70%
MUs

Midline

Pallof Press – 3 sets for 10 sec hold on each side (left/right)

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