Oct 17

CrossFit Carolina Beach – CrossFit

– Skill: Touch n go muscle snatches to refine your technique. These should be light/fast. At no point should form be compromised and all reps should be capable of being ”muscle-snatched” so if your athletes need to use an empty bar, do so.

– Metcon: Today’s work should be fun and moderate effort 70-80% effort. You should work with your partner to come up with a plan that allows you to be consistent for the duration of the workout. If you are sore from the last two days, don’t worry about your time today. Also, this is the type of workout that can be done with a PVC or empty bar snatches to practice perfect technique as the other aspects of the workout will elicit enough of a response for you to still get a good workout.

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A: Warm-up (No Measure)


20 Single Unders + 20 DUs or Attempts

5 Muscle Snatch w. PVC + 10 PVC OHS

Run 100 Meters


B: Muscle Snatch (3 x 6-8. Rest 60s. TnG)

*Between sets make sure your medballs, rowers, and jump ropes are good to go.


C: Metcon (Time)

With a partner:Buy in:

Row 2k


2 Rounds of:

100 Power Snatch (75, 55)

100 Wallballs (20, 14)



300 Double Unders
L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

30:00 Cap

Extra Credit

D: Metcon (No Measure)

5 Minutes of “Recovery” easy rowing, bike, or light jog OR P. Breathing

Categories: WOD

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