CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Light 400m Jog
Then,
2 Rounds of with an empty bar:
5 RDLs
5 Muscle Cleans w. empty Bar
5 Front Squats
5 Jump Squats (back on back)
Rest as needed between sets
Then spend 7 minutes on,
Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.
Strength/Skill
B1: Front Box Squats (EMOM 8: 3 @ 65% of Last Monday 2RM)
B2: Touch n Go Power Clean (3 x 3 Rest 60s)
Adding weight each set working above desired Metcon weight.
Metcon
C: Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
Extra Credit
D: Rear Foot Elevated Split Squat (3 x 6 ea. Rest 60s.)
https://www.youtube.com/watch?v=p2GQi2Muv78&feature=youtu.be