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12/12/2017 CROSSFIT WOD RALEIGH AND DURHAM

2017-12-12T02:55:38+00:00

Weightlifting

Snacth (high pull + full + ohs) (7×1)
1) Every 2:00 for 12:00 (7 total sets):

2 Snatch Hi-Pulls + 2 T&G Snatch (full) + 2 OHS

*Begin at 60% of 1rm & increase to a max for the complex. All reps should be completed without dropping the bar or pausing on the floor

Metcon (Time)

7 Rounds For Time:

50′ Farmers Carry 70/53

40 Double Unders

15 Ab mat sit ups

1:00 Rest

RX+: GHD sit ups

12/12/2017 CROSSFIT WOD RALEIGH AND DURHAM 2017-12-12T02:55:38+00:00

12/11/2017 CROSSFIT WOD RALEIGH AND DURHAM

2017-12-11T01:44:56+00:00

1) Weightlifting

Deadlift: 3×5 @ 65% of 5 RM Deadlift from a 2-3″ deficit

2) Metcon

With a running clock…

A) 7:00 AMRAP of:

20 6″ Target Burpees

20 Power Snatches 95/65#

Rest 3 Min

then…

For Time

B) Complete the same amount of rounds/reps as you did in #1 at an aerobic pace

12/11/2017 CROSSFIT WOD RALEIGH AND DURHAM 2017-12-11T01:44:56+00:00

12/08/2017 CROSSFIT WOD RALEIGH AND DURHAM

2017-12-08T01:04:05+00:00

1) Weightlifting

Every 2:00 for 12:00 (7 total sets):

2 Clean Hi-Pulls + 2 T&G Cleans (full) + 2 Jerks

*Begin at 60 of 1rm & increase to a max for the complex. All reps should be completed without dropping the bar

2) Metcon

7 rounds of:

1:30 to complete-

10 OHS 95/65 -then with the remainder of the 1:30-

ME Cal Row/ Assault Bike/ ski erg

:30 Rest

RX+:  12 115/80

12/08/2017 CROSSFIT WOD RALEIGH AND DURHAM 2017-12-08T01:04:05+00:00

12/06/2017 CROSSFIT WOD RALEIGH AND DURHAM

2017-12-06T03:29:46+00:00

Gymnastics:

Alternating EMOM for 14 Min:
8 HSPU
25 Double Unders
RX+:
10 HSPU
45 DU
Metcon:
20 minute AMRAP of:
30 KBS 24/16kg
20 Split Jumps (each jump = 1 rep)
10 Ring Rows
RX+: 40 KBS 53/35
30 Split Jumps
15 Ring Rows
*Athletes can stagger movements to create space on Rings

12/06/2017 CROSSFIT WOD RALEIGH AND DURHAM 2017-12-06T03:29:46+00:00
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