CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
Snatch Warm Ups
Strength/Skill
B: Hang Power Snatch (4×3. At a manageable load(no maxes))
Metcon
C: Metcon (Time)
5 Sets, not for time:
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
2 lap Single-Arm Farmer Carry (70, 53) (1 lap each)
Rest 90s after each round.
Rx+:(Legless Rope Climbs) (95, 65)
L3: (65, 45) (8/6 Strict Chin-ups in place of 2 Rope Climbs)
L2: (55, 35) (8/6 Strict Chin-ups in place of 2 Rope Climbs Band Assisted)
No Score.
Accessory Work
D: Banded Overhead Tricep Etensions ( single arm: 3 x 25 each. Rest 30s.)
https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be