CrossFit Carolina Beach – CrossFit
Sorry for the cancelation!!
No 1 pm or 5pm classes today! –
Metcon: Today we have a pretty gnarly twist on the hero WOD “Jerry”, which is Run 1 mile, row 2K, run 1 mile (last tested 4/20). Only today you will be performing 50 squat cleans as buy-in and 50 power cleans as cash out. You’re welcome and I’m sorry at the same time. No specific pacing guidelines today as you need to pay attention to how you feel during this workout and adjust your pacing accordingly as needed. Just keep in mind that there is a long way to go after those first 50 squat cleans so plan accordingly.
Warm-up
A: Warm-up (No Measure)
Run 400 Meters
Then,
2 Rounds (Coach leads one round with each partner)
Partner 1:
8 Hang power cleans
8 Power clean from mid-shin
8 Slow front squats
8 Squat cleans or Power clean + front squat for newbies
*Bar down; switch partners. Add weight for a second round if possible
Partner 2 lightly rows until told to switch
Metcon
B: Barbell Jerry (Time)
For time with a partner:
Buy-in: 50 Squat Cleans (135, 95)
1 Mile Run
2k Row
1 Mile Run
Cash-out: 50 Power Cleans (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
35:00 Time Cap