Divide and Conquer

CrossFit Carolina Beach – CrossFit

~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.

– Metcon: Come up with the best strategy to hit a max load in 8 minutes as well as a good strategy to split the AMRAP work. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull-ups. How you divide rowing will be the difference maker.

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A: Warm-up (No Measure)

Partner up and perform 200m Row each.

Then grab a barbell and each athlete complete:

8 Thrusters

8 Pull-ups

8 S20H

*Add weight

6 Thrusters

6 Pull-ups

6 S20H

*Add weight

4 Thrusters

4 Pull-ups

4 S20H

*Put bar in rack

Metcon Prep

B: Metcon (No Measure)

Warm-up Thrusters from the rack building to roughly 50% performing sets of 1.

*Between sets make sure pull-up are warm and scaling is ready to go.


C: 2018 (AMRAP – Rounds and Reps)

With a running clock:


Max Thruster from a Rack.

*Total load from both athletes

10:00-35:00 AMRAP of:

Row 2018 Meters

100 Thrusters (95, 65)

100 Pull-ups
Rx+:(115, 75) (C2B Pull-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Pull-ups)

L1: (55, 35) (Ring Rows)

Categories: WOD

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