CrossFit Carolina Beach – CrossFit
Test: Today we are performing a max set of burpees in 60s.
– Skill: After our ”test” we’ll spend 10 minutes on ONE Gymnastics weakness of your choice. This work should be 100% skill based.
– Metcon: Use 50% of your max test (if you got 20 reps use 10) for the Metcon today for all rounds. All intervals should be executed with no issue
A: Metcon (No Measure)
Get thoroughly warm for burpee test. 10 minutes coaches choice
B: Metcon (AMRAP – Reps)
60 seconds max burpees
C: Metcon (No Measure)
10 minutes GOAT work.
Continue dialing in the skill you’ve been working on the past few weeks.
D: Metcon (No Measure)
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)
Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)