CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of Squat Clean work. Reset between reps. Loading should be challenging, but you should be able to maintain perfect form on each set. Next week is a holiday so this is the final week of these.
– Metcon: Today’s work is a good opportunity to get in some GPP based work. You’ll work with a partner and split work in half. Rest as needed between sets and know that each set is 100% effort. Challenge yourself on the farmer carries to go the entire distance without putting the weight down (100m for each athlete.)
A: Warm-up (No Measure)
Grab a band and complete:
2 Rounds of:
10 Walking Lunges
10 Banded Goodmornings
10 X-Band Walks Left
10 X-Band Walks Right
proceed to get barbells out and review squat cleans.
B: Squat Clean (3 x 2 @80% of Last Monday, every 60s.)
3 x 1 @85% of Last Monday, every 60s.
– reset between all reps
C: Metcon (No Measure)
5 Rounds, not for time:
200 Meter Sledpush (medium)
200 Meter Farmer Carry (70, 53)
*Rest as needed
*Split work in half. One person works.
Alternate Option for Sledpush:
30 Band Resisted Russian Swings (70, 53) (15 each athlete)
**20 Minute Cap
D: Metcon (No Measure)
5 Minutes of Light Foam Rolling