CrossFit Carolina Beach – CrossFit
– Metcon: 2, 10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. We want to encourage you to go out slower than you think then adjust as the workout progresses rather than going out too fast and redlining. Effort should be around 80% for BOTH AMRAPs. The second AMRAP you effort will likely be slightly lower even though you had 4 minutes of rest between workouts. This will be a quicker rest interval than you think because of the nature of the movements in the first workout.loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for both AMRAPs.
Warm-up
A: Warm-up (No Measure)
Run 400 Meters
Then grab boxes + barbells + medballs
2 Rounds of:
6 Hang Muscle Cleans
6 Push Press
6 Step-ups (round two switches to box jumps w. step down)
6 Wallballs
*Rest 60s + repeat at a faster pace. Add lightweight to the barbell.
Then,
Perform 1 More round with the weight you plan on using in the Metcon.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200 Meter Run
15 S20H (115, 75)
15 Box Jumps w. step down (24, 20)
Rest 4:00
AMRAP 10:
200 Meter Run
15 Hang Power Cleans (115, 75)
15 Wallballs (20, 14)
Rx+:(135, 95) (30, 20)
L3: (95, 65)
L2: (75, 55) (20, 15) (14, 10)
L1: (65, 35 Hang Muscle Cleans) (20, 15) (10, 8)
*Alternate Options:
400m Row for 400m Run or 60s Assault Bike or Ski Erg