Nov 29

CrossFit Carolina Beach – CrossFit

– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back Squat for the entire class.

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A: Warm-up (No Measure)

Dynamic Coach Led Warm-up

Hang Power Clean Progressions of Coaches Choice


B: Hang Power Clean + Hang Squat Clean (Build to a heavy of complex.)

12 minutes building. Perform as EMOM, or switch to every 90 seconds once more rest is needed.

8-12 sets total.

C: Romanian Deadlift (4 or 5 sets to build to heavy 6-8 reps.)

D: Back Squat (6×3 every 90 seconds. (21X1). Build as able)

Extra Credit

E: Single Arm Farmer’s Carry (4 x 100 ft. each. Rest 60s.)

Categories: WOD

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