CrossFit Carolina Beach – CrossFit

– Metcon: Unlike a good majority of partner workouts this one has no rest build into it since both partners are working at the same time. We are looking for sustainable effort throughout the 21 minutes you and your partner will be working. We have a good mix of cyclical, bodyweight and barbell work and since the barbell is light this is a good time to work on your barbell cycling mechanics.

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A: Warm-up (No Measure)

2 Rounds of:

–Partner 1

20 X-Band Walks (10L/10R)

20 Banded Pull-aparts

10 Reverse Lunges

–Partner 2

**Coach Lead**

5 High Hang power snatch

5 Low hang power snatch

5 Power snatch from mid shin

**Partners switch places**


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

400 Meter Run

*Max Reps of:

20 Walking Lunges (BW)

20 Power Snatch (75, 55)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet

*Score = total rounds

Suggested snatch modifications: HEAVY Russian KB Swings (70/53) or

Moderate Deadlifts (185/125)

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (Light Alternating Dumbbell Snatches)

Extra Credit

C: Warm-up (No Measure)

10 Minutes of “Recovery”

Bike, Row, Jog, or light sledpull

Followed by

5 Minutes of Parasympathetic Breathing

Categories: WOD

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