CrossFit Carolina Beach – CrossFit

– Metcon: Today’s Hero WOD has a ”strength bias” with volume accumulated over rounds. With that said, the power cleans should be heavy!

This workout is 100% about strategy and being consistent as it will be easy to get ahead of yourself as the first few rounds may seem ”easy.” Keep in mind the overall volume is HIGH.

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A: Metcon (No Measure)

Metcon Set-up grab a barbell and medball

With an empty bar

5 Muscle Cleans

4 Front Squats

3 Push Press

5 Wallballs

5 Yoga Push-ups


Review HSPU Scaling


B: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
L3: (20 Rounds) (185, 125)

L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95)

L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105 Deadlifts)

60%-70% of 1RM for pwr clean is a good recomendation.

Extra Credit

C: Metcon (No Measure)

5 Minutes of “Recovery” of your choice:

– Light Foam Rolling

– P. Breathing

– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

Categories: WOD

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