1:1 – Work:Rest

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our push jerk work. Perform 5 sets of 3 push jerks at 75-80% of weight achieved on 3/29. Sets will be done every 90 seconds. You should reset each rep at the shoulders focusing on set up and proper execution.
– Metcon: We are looking for 80% effort here. The amount of time it takes you to complete the round is how long your rest will be prior to starting the next round. Plan on trying to push hard on the row and anticipate grip to fatigue by the 3rd round. Scaling your strict pull-ups correctly today will be important.

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A: Warm-up (No Measure)

25/20 Calorie Row (or 200 Meter Run)

*People should take note of how long this took them.

Then grab a barbell, a box, and a band:

10 Push Press

10 Bent-over Row (pronated grip)

10 Alternate Step-ups (unweighted)

30 Banded pull-aparts (pronated)

8 Push Press

8 Rows (Supinated Grip)

8 Alt. Step-ups (this set grab DBs)

20 Banded pull-aparts (supinated)


On coaches Call x 3 sets of 2.

Push Jerk


B: Push Jerk (5 x 3 @75-80% of 3/29, every 90s.)

– reset on each rep.

Metcon Prep

C: Metcon (No Measure)

– Strict C2B + Step-ups


D: Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35’s, 25’s)(20″, 15″) (Total Reps)

25/20 Calorie Row

1:1 = Work:Rest
L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)

L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

25:00 Time Cap

*Alternate Options for rowing:

– 400m Run per round

– 20/17 Calorie Bike or Ski Erg

Extra Credit

E: Banded Back Complex (50 PD, 50 Banded Face-PA, 50 Banded PA)

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest


Categories: WOD

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