Feb 16th

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your hang squat snatches should be light/fast. On the other hand, your farmer carries should be heavy.

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A: Warm-up (No Measure)

Set-up KBS + Barbells and perform:

3 Rounds of:


4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3)

Rest 60s between rounds.


B: Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2:


200 Meter Run

12 KBS (70, 53)

*One athlete completes a full round at a time
Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)

L3: (53, 35) (75, 55)

L2: (45, 30) (65, 45)

L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)

Alternate Options:

200m row in place of run or 45s Bike or Ski Erg

2: Metcon (AMRAP – Rounds and Reps)


200 Meter Run

6 Hang Squat Snatch (95, 65)

*One athlete completes a full round at a time

3: Metcon (AMRAP – Rounds)


1 Lap Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

70% of Deadlift a good place to be

Extra Credit

C: Metcon (No Measure)

*If you missed yesterday make up:


Banded Pull-aparts (underhand)

*1 Banded Alphabet after each set on each side

If not perform:

4 Minutes of Max Reps Glute March on Bench, Single Leg.

Categories: WOD

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