CrossFit Carolina Beach – CrossFit

– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets.
– Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.

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A: Warm-up (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.


Grab barbells and complete:

3 Power Cleans on Coaches Call x 3 sets.


B: Power Clean (6 x 3 @75%, every 90s)

– Use Monday’s 1RM.

C: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.


D: Metcon (Distance)

8 Rounds of:

1 lap of Sled push All Out Sprint.

Rest 90s

Alternate Options

8 Rounds of:

20s Max Effort Air Bike

Rest 90s

Extra Credit

E: Single Arm Farmer’s Carry (Max 100 Ft. Trips in 5 Minutes.)

Alternate sides. Go as AHAP.

Categories: WOD

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