CrossFit Carolina Beach – CrossFit
– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your DB work should be light/fast. On the other hand, your farmer carries should be heavy.
Warm-up
A: Warm-up (No Measure)
Set-up DBs and perform:
2 Rounds of:
3 RDL RDLs
3 DB Hang Power Cleans
3 DB Hang Squat Cleans
Rest 60s.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
*One athlete completes a full round at a time
Rest 2 minutes then part 2
C: Metcon (AMRAP – Rounds and Reps)
12:00-22:00
200 Meter Run
12 DB Hang Power Cleans (50, 35)
*One athlete completes a full round at a time
Rest 2 minutes then part 3
D: Metcon (AMRAP – Rounds)
24:00-34:00
150 Ft. Single Arm Farmer Carry (30% of deadlift on bar)
*One athlete completes a full round at a time
L3: (45, 30)
L2: (30, 25)
L1: (Light)
Extra Credit
E: Warm-up (No Measure)
10 Minutes of “Recovery Work”
– Easy bike, jog, row, ski erg, air runner.