Nov 6

CrossFit Carolina Beach – CrossFit

– Metcon: Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep in mind this is a longer workout so not going out too hard is important. The snatches today are intended to be light.

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A: Warm-up (No Measure)

5 Minutes of Dynamic Movement consisting of skips, jumps, bounds, carioca, jumping jack shuffle


Grab barbells

Coach Led Hang Power Snatch work x 7 Minutes

– Hang Muscle Snatch


– Hang Power Snatch


Spend 5 Minutes Reviewing Pull-up Scaling/Set-up


B: Metcon (Time)

3 Rounds for time w. partner:

Row 1k

50 Hang Power Snatch (75, 55)

30 Pull-ups

30 Minute Cap
Rx+:(95, 65) (C2B Pull-ups)

L3: (65, 35)

L2: (55, 25) (Band Assisted Pull-ups)

L1: (Empty Bar training bar or PVC) (Ring Rows)

Extra Credit

C: Underhand Grip Banded Pushdowns (3 x 20-30. Rest 60s)

Categories: WOD

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