March 7th

CrossFit Carolina Beach – CrossFit

– Strength: For this complex, perform 2 deadlifts + 1 power clean + 1 squat clean without setting down the barbell. 8 sets of this complex will be performed at 80% of weight established last Monday. 90s of rest between each set. Following these 8 sets, athletes will work up to a 1 RM squat clean using single reps until a failed rep
– Metcon: EMOM consisting of 4 movements including farmer’s carry, lunges, a plank, and burpees. Today’s metcon is a lower intensity, recovery workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.

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A: Warm-up (No Measure)

Oscillatory Foam Roll:

1) Thoracic Spine 45s

2) Quadriceps 45s each

3) Adductors 45s each



10 Glute Bridge

10 Lateral Squats

10 Glute Bridge again

10 Banded Good Mornings

*All reps done slow + controlled. Squeeze glutes at top of each rep.


“Movement Specific”

Barbell Warmup (empty barbell):

7 reps each of:


Hang Power Clean

Front squat

Use 3-4 sets of 2-4 reps gradually increasing the weight of:


Power Clean

Squat Clean


B1: 3 Deadlift, 2 Power Clean, 1 Squat Clean (8 x 2 + 1 + 1 @80% of Last Monday, every 90s.)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.

1 Rep of Squat Clean adding weight until you miss.

B2: Squat Clean (1 Rep of Squat Clean adding weight until you miss.)


C: Metcon (No Measure)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

Extra Credit

D: 5 Minutes of P. Breathing (Time)

Categories: WOD

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