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.
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)
30 Squat Cleans (185, 125)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
Beginner Alternate Workout:
8-10 Thrusters (light)
D: Metcon (No Measure)
3-5 Minutes of Light Foam Rolling
3-5 Minutes of Light Static Stretching