Barn Burner

CrossFit Carolina Beach – Competitors Training

The goal today is to build to a heavy of three front squats + one jerk. This will be done from a rack. Take your time and progressively build. Glute Bridges should be heavy but you should get a full isometric contraction at the top of each rep. If you’re feeling these in your hamstrings and not your glutes, decrease the loading.

– Metcon: Both pieces are meant to be done at near maximal effort, 95-100%. Your time for Metcon #2 should be about the same of Metcon #1. This was last tested on 12/10.

View Public Whiteboard

Strength/Skill

A: 3 Front Squat +1 Jerk (Build to a heavy 1 of complex. Rest 2:00 between )

B: Barbell Glute Bridge (4×6 across(20X1). Rest 90 seconds.)

https://www.youtube.com/watch?v=3Rsib0Ralo4

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
Do 40 then 30 @ 115/75

Rest 12 minutes,

Then 30 and 30 @ 135/95

D: Metcon (Time)

BB Part 2
For Time

30 Power Cleans

30 Thrusters

135/95

Accessory Work

E: Glute-Ham Raises (4×10. Rest 60 Seconds.)

Hold a medball against chest.

F: Standing Banded Ab Pulldowns (6×10 Rest 60 Seconds.)

https://www.youtube.com/watch?v=Z49E5yXc8lw&t=12s

Metcon (No Measure)

5 Minute P. Breathing.

Categories: WOD

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