Aug 27

CrossFit Carolina Beach – CrossFit

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

With a band and a barbell:

30 Banded Pull-throughs

10 Front Squats

5 Deadlifts

20 Banded Pull-throughs

10 Muscle Cleans

5 Front Squats

10 Banded Pull-throughs

10 Burpees

5 Power Cleans

Strength/Skill

B: Squat Clean and Jerk (5 x 2. Rest 90s)

– build to a challenging set or focus on technique

Metcon

C: Game Day (Time)

For total time.

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

Rx+: (185, 125). 10 minutes rest between though.

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap
Reference 5/24

Extra Credit

D: Metcon (No Measure)

Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.