CrossFit Carolina Beach – CrossFit

– Skill: The goal today is to work effectively to prepare for the work in the Metcon with the touch n go power snatch today. These are intended to be light and should NOT compromise form one bit. For a beginner, work on reinforcing hip-hinge with the Deadlift.

– Metcon: Today is a breathing/pacing piece where we want consistency across the board around 75% effort. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11 tomorrow so take today to work on perfect movements, breathing, and having fun. Tomorrow will be more of a grind so today should be EASY.

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A: Metcon (No Measure)

Light 200m Jog then,

w/ a band

– 10 Pass Thru

– 10 Around the World

– 10 OHS


10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Scapular Wall Slides


B: Power Snatch (3 x 3-4, building in weight. Rest 60-90s.)

Form perfect today. Goal is to use this to prep and warm for metcon.

Beginner: Deadlift (trap bar or straight bar): 3 x 8. Rest 60s.


C: Metcon (No Measure)

20 MInute EMOM:

Minute 1: 100 Meter Run

Minute 2: 6 Touch n Go Power Snatch (135, 95)

Minute 3: 100 Ft. Front KB Carry (53s, 35s)

Minute 4: 10/8 Calorie Bike

Minute 5: 100 Ft. Bear Crawl

L3: (115, 75) (35s, 25s)

L2: (95, 65) (35s, 25s)

L1: (12 Russian Swings 35, 25 in place of Power Snatch) (25s, 20s)

Alternative Options

– 10/8 Calorie Bike = 12/10 Calorie Row

Accessory Work

D: Band Pull Aparts (3 x 30-50. Rest 60s.)

Categories: WOD

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