Fool in the Rain


CrossFit Carolina Beach – CrossFit

MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q

– Strength: We’ll start a new wave for the Front Box Squat this week based off of your 1RM Front Squat. All sets should be fast/efficient. Use a slightly wider stance than normal.
– Metcon: This is a benchmark workout that will challenge you globally and put your heart-rate near max. Effort should be hard and sets should be big. Challenge yourself to complete the wall balls UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

With a partner:

Run 400 Meters w. a medball passing it back and forth.

Then on your own,

2 Rounds of:

10 Wall balls

10 Medball cleans

10 X-Band Walks Each direction

10 Glute Bridge with a 2 count hold at top

10 Banded Pull-apart (same band from X-Band Walk – should be a hard 10 reps)

Then,

Proceed to reviewing Front Box Squats.

Strength/Skill

B: Front Box Squats (10 x 2 @50-60% of Front Squat, every 60s.)

– Wider than normal Squat Stance

– Parallel box (same used for back Box Squats)

Metcon Prep

C: Warm-up (No Measure)

Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.

Metcon

D: Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Extra Credit

E: Banded Alphabet (3 sets on each side. Rest 60s.)

https://www.youtube.com/watch?v=8YliVKbQX2E

Categories: WOD

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