CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1 1/4 Front Squat 3-Rep max over the course of 6 sets. If you’ve performed this one before shoot for a 5-10# PR.
– Metcon: Today is a benchmark workout that is intended to push you to your limits. With that said, loading needs to be light. Worry less about redlining and more about challenging yourself with a tough pace.
Warm-up
A: Warm-up (No Measure)
With a PVC
– 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee
Then,
Grab barbells and complete:
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Power Snatch
6 1 1/4 Front Squats
Strength/Skill
B: 1 1/4 Front Squat (3-3-3-3-3-3. Rest 2:00)
https://www.youtube.com/watch?v=KUTD9Uijj_Q
– Build to a 3RM.
Metcon Prep
C: Metcon (No Measure)
Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.
Metcon
D: James B (Time)
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap
Extra Credit
E: Single Leg Banded Hamstring Curls (AMRAP – Reps)
5 Minutes Max Reps alternating legs.