Light Weight = Max Out

CrossFit Carolina Beach – CrossFit

Pick your heat time and sign up for potluck style bar-b-q

– Strength: This week we are performing the same complex as last Tuesday, except the goal today is to beat your previous weight by 10#s. Since we weren’t going for a max last time that should be very doable.
– Metcon: Today’s ”metcon” is intended to be light where you work for 30 seconds without stopping at a fast pace. Make no mistake, this workout will hurt though. Score today = total barbell rows completed. Shoot for 100+ reps.

View Public Whiteboard


A: Warm-up (No Measure)

Box Programming Upper Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position


B: Push Press + Push Jerk + Split Jerk (8 x 1 + 1 + 1. Rest 90s.)

– Build to a moderate weight over the course of 8 sets.

– Goal is to beat weight achieved on 5/14 by 10#s.


C: Metcon (AMRAP – Reps)

3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:

1a) Barbell Rows

1b) Barbell SDHP

1c) Barbell Curls

1d) Barbell Strict Press

1e) Abmat Sit-ups

L2/L1: (35, 15)

Score today = total barbell reps completed

Extra Credit

D: Banded Triceps Complex

– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps

– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps

– Overhead Extension (all three heads + anconeous) x 90s Max Reps

*Denote TOTAL number reps complete

Categories: WOD

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