Barn Burner

CrossFit Carolina Beach – CrossFit

– Strength: Take your time and progressively build to a new 1RM.

– Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay within sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.

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Warm-up

A: Metcon (No Measure)

AMRAP 6 w. a barbell + Band

6 RDLs

6 Muscle Cleans

6 Thrusters

6 X-Band Walks Left + Right (6 each)

6 Banded Goodmornings

Strength/Skill

B: Power Clean (1RM. Rest 2:00)

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

Metcon

C: Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

RX+: (135,95)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap

Accessory Work

D: Band Resisted Russian KBS (3×30(light), rest 60 seconds.)

https://www.youtube.com/watch?v=MOxfMyOtgic&feature=youtu.be

Categories: WOD

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