Open Season

CrossFit Carolina Beach – CrossFit

Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3 weeks with varying loading parameters. All sets should be fast up even with the 1 ONE THOUSAND pause.

– Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining. Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

Grab a PVC and complete:

10 Around the World

10 Pass Thru

10 Overhead Squats

10 Hang Muscle Snatch

10 Overhead Squats

Strength/Skill

B: Front Squat (6×3 @75% every 90 seconds (21×1))

– Take 4 sets to build to 75% before starting the clock

Metcon

C: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Or, RX+=Open 16.3

Score below

Ca: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Accessory Work

D: Banded Pull-Through (4×25 wide stance. Rest 30 seconds)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be