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.
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