Nov 14

CrossFit Carolina Beach – CrossFit

– Metcon: Today we are looking for consistent work in each AMRAP 10. Your barbell weight choices should be light and allow for quick sets. Try to sustain around a 75% effort for each workout. 20 Rep barbell sets should be split into two sets with the goal of breaking sets in half for the entire workout.

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A: Warm-up (No Measure)

7 Minutes of Dynamic Warm-up that includes:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Metcon Prep

B: Metcon (No Measure)

Grab a barbell and on coaches call

– 3 Hang Muscle Cleans

*Rest + talk about next movement

– 3 Hang Power Cleans

*Rest + talk about next movement

– 3 Push Press


Set-up for Burpee Pull-ups/Rowers


C: Metcon (AMRAP – Rounds and Reps)


20 Push Press (115, 75)

10 Lateral Burpees Over the Bar

250m Row

Rest 2:00


20 Hang Power Cleans (115, 75)

10 Burpee Pull-ups

250m Row
Rx+:(Start each round w. 3/2 Bar Muscle-ups)

L3: (95, 65)

L2: (75, 55)

L1: (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)

Extra Credit

E: Metcon (AMRAP – Reps)

2 Rounds of:

60 Double Leg Banded Leg Curls

60 Banded Pull-aparts, change hand position each set

– palms up, palms in, palms over

No rest between sets.

Categories: WOD

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