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

CARDINAL GROUP MARKETING

11/12/13

March 8, 2017

November 11, 2013

 

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| Categories: Train

 

Strength

Power Clean
2×2 @ 70%, rest 90 sec
2×2 @ 75%,  rest 90 sec
2×3 @ 80%, rest 90 sec

*NOTES: Since we did 45 HSPUs yesterday, I switched part of the strength work for Tues and Wed.  Wed we will do the Push Presses that were originally programmed for today.  I wanted to make sure to give your shoulders a bit of a rest.  🙂

Skill

12 min to work on gymnastics skill(s) of your choice

Conditioning

4  rounds for reps of:

1:00 ME ABMAT Situps

:30s rest

1:00 ME Russian KB Swings (32/24kg)

:30s rest

1:00 ME Row for Calories

1:00 rest

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