CrossFit Carolina Beach – CrossFit
– Strength: This is the final week of this work. All sets should be heavy today/challenging.
– Metcon: Benchmark workout that is going challenge you to work at a high effort to finish under the cap. These cleans must be light, likely a weight you can do big sets with.
Warm-up
A: Warm-up (No Measure)
With an empty barbell:
3 Rounds of:
5 Goodmornings (bar on back)
1 Power Clean + 1 Jerk
5 RDLs
10 X-Band Walks Left/Right
*Add light weight each set.
Then,
Then on coaches call. Put bar down and reset between movements.
– 3 Power Cleans
– 3 Jerks
+ Repeat x 2 more times
Strength/Skill
B: Power Clean + Push Jerk (4 x 2 @85% of max achieved 1/14, every 90s.)
C: Back Squat (3 x 4 @85% of max achieved on 1/14. Rest 2:00.)
*Or last recent 1RMs
Metcon
D: Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap