Oct. 22

CrossFit Carolina Beach – CrossFit

– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose to increase loading compared to just performing a straight set of 5 reps. Build in weight.

– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets.

The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

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A: Back Squat (Clusters 4 x 2.2.2 (15s). Rest 2:00 )


B: Abs of Steel (Time)

For time:

Buy in:

50 T2B


50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Accessory Work

C: Metcon (No Measure)

5 Minutes of Bike, Row, Jog, Ski.

Low and slow.

Categories: WOD

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