Nov 26th

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

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Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Barbell Rows

8 Hang Power Cleans

8 Front Squat

8 Push Press

15 Banded Pull-aparts

15 banded pushdowns

Then,

Review all of today’s metcon movements

– Hang Power Clean

– Front Squat

– Push Press

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

– 2 warm-up sets + 4 challenging work sets.

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B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

– Rx+:(Band Resisted Pull-ups)

– 2 warm-up sets + 4 challenging work sets.

Metcon Prep

C: Warm-up (No Measure)

Warm-up for Metcon x 3 rounds of:

– 5 Hang Power Cleans

– 5 Front Squat

– 5 Push Press

Conditioning

D: Metcon (Time)

Every 4:00 x 4 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (10 REPS per movement) (65, 35)

Score = slowest split

Accessory Work

E: Warm-up (No Measure)

Rusin Triset x 2-3 rounds. No rest.

Then,

Oscillatory foam roll lats x 60s each.

Categories: WOD

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