CrossFit Carolina Beach – CrossFit
– Metcon Prep: Today we’ll spend a small amount of time working on the power snatch + overhead squat to prepare for today’s metcon.
– Metcon: Today’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace, around 75-80%. This should not be a sprint. The barbell loading increases with each round so this should change your strategy.
Warm-up
A: Warm-up (No Measure)
Banded Snatch Warm-up
Then,
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab barbells and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
Put bar down + rest 10s
3 Power Snatch on Coaches Call
Strength/Skill
B: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (5 sets. Adding weight if form permits. Rest 90s)
Metcon
C: Metcon (Time)
For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)
L3: (95, 65) (115, 75) (135, 95)
L2: (75, 55) (95, 65) (115, 75)
L1: (Alt. DB Snatches x 16 Total Reps per round)
30:00 Time Cap