BB: Sept. 8, 2015
Tuesday, Sept. 8, 2015 10 min. EMOM Perform 2 reps snatch using the moderate weight you finished with last week. Try not to release grip on bar. 10 min. EMOM 1 Heaving Snatch Balance (from rack) –...
View ArticleBB: Sept. 9, 2015
Deadlift 1×8 at 65%, 1×6 at 75%, 1×4 at 85%, 1×4 at 90% Front Squat Same Deadlifts, during your sets of 85% and 90%, be sure to reset each rep from the floor. Get solid pulls on these. During...
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The Programming and What’s Coming Next
Well folks, the summer is coming to an end. Which means vacations are wrapping up, and you are now more available to train, to make yourselves stronger, more agile and better functioning human beings!...
View ArticleBB: Sept. 10, 2015
Slow Squat + Pause Overhead Squat 2 OTM x7 at 65% (5-sec count down, hold for 2 sec at bottom for both reps) Snatch Grip High Pulls 3×3 at 110% of max 10 EMOM 1 rep Low Hang Snatch from Blocks,...
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Athlete Profiles: Jess, Julia and Kenly
Check out What’s Happening At Raleigh CrossFit We are in the midst of a testing phase in terms of 1 rep maxes on lifts and benchmark workouts. If you haven’t read or heard about what is going to happen...
View ArticleBB: Sept. 12-13, 2015
REST There was a lot of volume this week in a short period of time, especially if you did Monday Mayhem and the hero workout on Friday.
View ArticleBB: Sept. 14, 2015
Deadlift 1×6 at 65%, 1×6 at 75%, 2×6 at 80% Back Squat 1×5 at 70%, 3×1 at 80%, 3×1 at 85%, 2×1 at 90% (rest 2 minutes between sets.) Clean 10 sets of 1 at 80% of your heavy 1 rep from Aug. 31. Then...
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Athlete Profile: Julia
Check out What’s Happening At Raleigh CrossFit We are in the midst of a testing phase in terms of 1 rep maxes on lifts and benchmark workouts. If you haven’t read or heard about what is going to...
View ArticleBB: Sept. 15, 2015
Snatch 5 at 60%, 3 at 70%, 2 at 75% then 3x (1 at 80%, 1 at 85%) These should be reset each rep. Rest 2 minutes between sets. 10 min. EMOM From pulling blocks at knee 1 Hang Power Snatch at 70% of 1...
View ArticleBB: Sept. 16, 2015
Deadlift 1×6 at 65%, 1×6 at 75%, 2×6 at 80% Front Squat 1×5 at 60%, 1×5 at 65%, 2×5 at 70% Rest 2 minutes between sets. 5 min. EMOM 1 hang power clean and jerk at 75% of 1 RM CJ 5 min. EMOM 1...
View ArticleBB: Sept. 17, 2015
Slow Squat + Pause Overhead Squat (rest 2 min.) 2 OTM x7 at 65% (5-sec count down, hold for 2 sec at bottom for both reps) 4×3 Jerk Balance from rack (rest 2 min.) Use 75% Floating Snatch Pull From...
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Athlete Profile: Kenly
Check out What’s Happening At Raleigh CrossFit We are in the midst of a testing phase in terms of 1 rep maxes on lifts and benchmark workouts. If you haven’t read or heard about what is going to...
View ArticleBB: Sept. 19-20, 2015
REST on Saturday Active Rest on Sunday Bike, jog, hike, swim or boat for 30 minutes – outside if possible.
View ArticleJanuary 19, 2017
A. Push Press (25 min.) Work to a 5 RM within 8 sets, this includes warm-up. B. 6 min. AMRAP 20 Double Unders 4 HSPU 4 KB Swings (Heavy)
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