CrossFit Carolina Beach – CrossFit

– Strength: Today is Week #1 upper body pressing work with the push jerk based off your max from 3/29. You will complete 6 sets of 3 reps at 70-75% for all sets. Reset between reps (not touch n go.)

– Metcon: Today’s EMOM consists of 4 different movements all that should capable of being sustained for all sets. The strict pull-ups will be challenging so make sure you scale accordingly.

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A: Metcon (No Measure)

With a light set of DBs and band

2 Rounds of:

Double DB Rows x 10

Rolling Triceps Extension x 20 (on floor)

Banded pull-apart (pronated grip round 1/supinated grip round 2) x 30


With an empty barbell review, the Push Jerk:


B: Push Jerk (6 x 3 @70-75% of 3/29, every 90s.)

– reset on each rep.

– Beginner: 6 x 3, starting light and adding weight each set if form permits.


C: Metcon (No Measure)

EMOM 16:

Minute 1: 8/5 Strict Pull-ups

(alternate between pronated and supinated grips)

Minute 2: 10 DB Rollback Triceps Extensions (on floor)

Minute 3: 20 DB Renegade Rows (same weight as Triceps)

Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)

Rx+:(10/8 Strict Pull-ups)

Accessory Work

D: Metcon (No Measure)

Banded Triceps Complex:

50 Pushdowns

50 Supinated Grip Pushdowns

50 Banded OH Triceps

*Goal to do all 150 reps with minimal rest

Categories: WOD

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