Maintain 2 Gain

CrossFit Carolina Beach – CrossFit

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

– Strength: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form.
– Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.

View Public Whiteboard


A: Warm-up (No Measure)

Banded Complex of:

10 Banded Pass Thru

15 Banded Pull-aparts

10 Pass Thru

15 Banded Pull-aparts – supinated grip

10 Pass Thru

15 Banded Facepull-aparts (hold end range for a 1 count)


Grab a light DB and complete:

8 Single DB Push Press Right/Left

8 Burpees

*Remainder of time review DB Hang Power Snatch


B1: Push-ups (3 x submax. No rest.)


– Box Push-ups or Box Dips

B2: Chin-Ups (Strict. 3 x submax. Rest 2:00)


– Partner Assisted Chin-ups

*Denote total reps accumulated for each


C: Metcon (AMRAP – Rounds and Reps)


12 Burpees

9 Single Arm DB Hang Power Snatch each arm (50, 35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s
L3: (45, 30)

L2: (35, 25)

L1: (30, 20) (7 Burpees per round)

Extra Credit

D: DB Row (1 arm: 3 x 25 ea. Rest 60s.)

*These are meant to be done with same DB used in the Metcon – or lighter if needed

Categories: WOD

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