Chuck Rhoades

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.

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A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

High Knees

Butt Kickers

A Skips

B Skips


Back Pedal

Then grab barbells and complete:

8 Deadlifts

8 Muscle Cleans

8 Front Squat

8 Push Press

8 Goodmornings

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 (3-3-2-2-1+. Rest 2:00)

– Build to a 1RM.

– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

Metcon Prep

C: Squat Clean Thruster (Warm-up x 2-3 sets of 1. Rest 60s.)


D: Chuck Rhoades (AMRAP – Reps)


Squat Clean Thrusters (155, 105)
Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:


10 Thrusters (95, 65)

10 Burpees

Extra Credit

E: Metcon (AMRAP – Rounds)

Tabata Elbow Plank
Rx+:(Band Resisted Elbow Plank)

Categories: WOD

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