North Raleigh CrossFit: 04/20/15
April 20, 2015
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**Back Squat De-load. We will test our 1RM Back Squat next Monday.**
1a) Back Squat:
3×3 @ 70%
1b) Wall Runs
3×12, rest 90 seconds
*1a and 1b are supersets. After performing a set of 1a immideatly perform a set of 1b. THEN rest your 90 seconds.
**Watch the video for demonstration of Wall Runs, aka Shoulder Taps. Face away from the wall to increase difficulty.
AMRAP 8 min:
10 Power Cleans (115/75)
10 Overhead Squats (115/75)
*Compare conditioning to 07/29/14
3 min to work on L-sit Pull-ups or L-sit Pull-up Progressions.
NOTE: Please click on the above link to watch Carl Paoli as he discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don’t flinch or break your position as you initiate your pull.