CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.

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A: Warm-up (No Measure)

Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00


2 sets

10 Thoracic Rotation each side

15 Banded Ab Pulldowns

15 Banded Pulldowns


B: Split Jerk (1RM. Rest 2:00)

Beginner: Push Press: 5 x 5, adding weight if form permits.

Can do push jerk if that is your preferred method.

Push jerk scored below extra credit. Pick one.

Metcon Prep

C: Metcon (No Measure)

Warm-up Pullups/Hang Power Cleans


D: Metcon (Time)

4 Rounds of:

21/18 Calorie Bike

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s
Rx+:(C2B Pull-ups) (155, 105)

L3: (10 Pull-ups per round) (115, 75)

L2: (10 Band Assisted Pull-ups per round) (95, 65)

L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Alternate Options

– 400m Run, 500m Row per round, 90s Ski Erg

Extra Credit

E: DB Lateral Raises (3 x 12-15. Rest 60s.)

*1st variation/arms straight

Ba: Push Jerk (1RM)

Categories: WOD

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