Barbell Heaven

CrossFit Carolina Beach – CrossFit


Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick off the holiday.

– Strength: We have a ”barbell heavy” day today. Not necessarily heavy in the traditional load sense but heavy regarding the volume that the barbell will be in your hands for. We have three total barbell movements today. Two of them: the squat snatches and power cleans you can choose to add weight across your working sets or stay light to develop and refine your technique. If you choose to add weight you can work your way up to a tough double. The front squats are our last movement and you will be building across 4 sets of a tough set of 4 reps.

View Public Whiteboard


A: Warm-up (No Measure)

–Part A

Full body movement flow (5 mins) *need video

*Grab a band

–Part B

1 rounds of:

20 Bodyweight Single Leg Glute Bridges (both sides)

20 Banded Pull-aparts

20 Around the World

10 Slow OHS

–Part C

3 Hang muscle snatch

3 Hang power snatch

3 Slow OHS

*Break; put bar down

3 + 3 Power snatch from mid-shin + ohs

2 Squat Snatches

*Break; put bar down

2 Hang muscle cleans

2 Hang power cleans

2 Power clean from mid-shin

2 Slow front squats


B: Squat Snatch (8 x 2. Rest 90s.)

– add weight each set or technique work

– Reset on each rep

C: Power Clean (6 x 2. Rest 90s. Building)

Reset each rep.

D: Front Squat ( 4 x 4. Rest 90s. – building)

E: Metcon (Weight)

Band Resisted Russian Kettlebell Swing

4 x 25. Rest 60s.

As heavy as possible.

Categories: WOD

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