3-6-9-I’m Fine!

CrossFit Carolina Beach – CrossFit

– Strength: Today is week 1 of Speed work with the Box Squat using Monday’s 3RM. All sets should be fast/perfect technique.
– Metcon: Like all ascending ladders these workouts get harder as they progress so starting with a ”sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.

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A: Warm-up (No Measure)

Foam roll adductors x 30 sec each


3 rounds of:

5 RDLs

5 Sumo Stance RDL’s

5 Front Squats

5 Rev Lunges each leg

5 Goodmornings

5 Bent Over Rows

Rest 60 seconds then add light-weight


B: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.)

– Same Box as Monday

Metcon Prep

C: Metcon (No Measure)

Touch n Go Deadlift/Box Jump Warm-up
3 Sets of 3 for each preparing for the Metcon. Rest 60s


D: Metcon (AMRAP – Rounds and Reps)


3 Deadlifts (225, 155)

3 Box Jumps w. step down (24, 20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

And so on adding 3 reps to each movement..
Rx+: (275,185)

L3: (185, 125)

L2: (155, 105) (20, 15)

L1: (135, 95) (20, 15 Step Ups)

Extra Credit

E: Banded Pull-Through (4 x 20. Rest 60s.)


Categories: WOD

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