High Intensity = High Reps

CrossFit Carolina Beach – CrossFit

– Strength: Superset of close grip bench and legless rope climbs. Close grip bench will be performed with the hands just inside of the shoulders to emphasize the triceps. Muscle fatigue will be more of a factor on the legless rope climbs. You may need to switch to Rx option of rope climbs using legs if muscle fatigue is compromising form or safety.
– Metcon: Today’s metcon is higher intensity (80-85%). The snatch weight should be light and you should be able to cycle through fairly large sets of snatches. 400 m run will be performed after each set so this workout will end with the run

View Public Whiteboard


A: Warm-up (No Measure)

200m Run


BP Upper Complex which consists of:

3 Rounds of BP Upper Complex:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

*Rest as needed between movements/rounds.


3 Hang Muscle Snatch w. empty bar on coaches call

3 Hang Power Snatch w. empty bar on coaches call

3 Hang Power Snatch again on coaches call

*Rest 10-15s between sets


B1: Close Grip Bench Press (4 x 5. Rest 45s.)


B2: Legless Rope Climbs (4 x 1-2. Rest 45s.)

Rx: (Rope Climb with legs)

L2/L1: (Ground to standing x 2-3 reps per set)

– Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4. This does not include additional warm-up sets prior to 60%.


C: Metcon (Time)

For time:


Hang Power Snatch (95, 65)


*400 Meter run after each set
Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (Empty Bar) (Abmat Sit-ups)

*16:00 Cap

*Alternate Option: 400m Row or 90s Bike or Ski erg in place of 400m Run

Extra Credit

D: DB Pull-overs (4 x 12. Rest 60s.)


Categories: WOD

Next Post: