CrossFit Carolina Beach – CrossFit
– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will complete 8-10 sets of 2-3 repetitions focusing on technique. Add weight if form permits.
– Metcon: This metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice. A good, tight setup and first pull off of the ground is going to be huge when it comes to being successful with each lift. This piece was last tested on 4/15.
A: Warm-up (No Measure)
5 Minutes of Dynamic Warm-up that consists of:
Then grab barbells and complete:
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Back Squats
1 Power Clean on Coaches Call x 3 sets.
1 Squat on Coaches Call x 2 sets
1 Squat Clean Thruster on coaches call x 2 sets
B: Power Clean (Build to a 1RM. Rest 2:00)
– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.
C: Front Squat (4 x 4 )
At 80% of today’s power clean 1RM
D: Chuck Rhoades (AMRAP – Reps)
Squat Clean Thrusters (155, 105)
L3: (135, 95)
L3: (115, 75)
10 Thrusters (95, 65)