85% or Spent!

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of Pause Front Squat work. This week should be 5% heavier, BUT all sets should look like last week and be executed perfectly.
– Metcon: Today we are looking at sustaining higher-output, around 85% for all sets. You’ll have enough rest to do this, but make sure you do not go 100% or you’ll likely won’t be able to recover.

View Public Whiteboard


A: Warm-up (No Measure)

*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort


KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds:

1a) KB March (Right Side)

1b) KB March (Left Side)

1c) Russian Swing

1d) Goblet Alt. Reverse Lunges


*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort


20 Air Squats (or Alt. Pistols)

10 KBS (Heavy)


Review Front Squats


B: Paused Front Squat (5 x 3 @80%, Every 90s.)

– 1 Second Pause on each rep

– Take 4 sets to build to 80% before starting the clock

Metcon Prep

C: Metcon (No Measure)

2 Rounds of:

15s AB Sprint (increase intensity on each set)

10 Air Squats


Rest 60s.


D: Metcon (Calories)

Every 4:00 x 5 Sets:

30s Assault Bike Sprint

20 Air Squats

10 KBS (70, 53)

*Score total calories
Rx+:(Alt. Pistols, total) (88, 70)

L3: (53, 35)

L2: (45, 30)

L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

*Alternate Option

– 30s Max Effort Row or Ski Erg

– 200m Shuttle Run (out 100m/back 100m)

– 30s Sledpush Sprint (empty sled)

Extra Credit

E: Double Leg Band Curls (3 x 30-40. Rest 60s.)


Categories: WOD

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