CrossFit Carolina Beach – CrossFit
– Strength: Week 3 of Paused Front Squat work. This is the final week of this work with 85% of 1RM for ALL sets.
– Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.
Warm-up
A: Warm-up (No Measure)
Then with an empty barbell:
2 Rounds of:
8 RDLs
8 Front Squats
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over rows
*Your athletes can put down the bar and rest between movements as needed.
Strength/Skill
B: Paused Front Squat (5 x 2 @85%, every 90s.)
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock
Metcon Prep
C: Metcon (No Measure)
2-3 Rounds of:
3 Clean + Jerk
3 T2B
*Add weight + repeat
Metcon
D: CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
*Score = Total Reps
Extra Credit
E: Banded Pull-Through (5 x 20. Rest 30s.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Use an ultra-wide stance