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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.

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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.

Categories: WOD

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