CrossFit Carolina Beach – CrossFit

– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets. We’ll be performing percentage work using this number starting Thursday.

– Metcon: Squat cleans are intended to be heavy and done as singles. Challenge yourself with this one. Form a strategy to complete a certain amount of work each minute as if this was an EMOM.

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A: Metcon (No Measure)

Grab a band and Complete:

20 Walking BW Lunges

10 Air Squats

20 Scorpions (total)

10 Hollow Rocks

20 Banded Goodmornings

10 X-Band Walks Left

10 X-Band Walks Right

10 X-Band Walks Forward

10 X-Band Walks Backward


Grab barbells and complete:

2 Deadlifts + 2 Power Cleans + 2 Squat

*reset + repeat


B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (Find a 1RM of complex over 6-8 sets.)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.
*All done without removing hands from the bar. Doesn’t have to be TnG, but stay gripped.

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. Perform 4×8 challenging Goblet Box Squats between sets.


C: Elvis (Time)

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Beginner Alternate Workout:


8-10 Thrusters (light)

8 Burpees

Extra Credit

D: Metcon (No Measure)

3-5 Minutes of Light Foam Rolling

3-5 Minutes of Light Static Stretching

Categories: WOD

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