Sept 25

CrossFit Carolina Beach – CrossFit

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A: Warm-up (No Measure)

~5 Minutes of Dynamic movement

~Then with an empty barbell + band:

3 Rounds of:

5 Hang Power Cleans

10 Hollow Rocks

15 Banded Pull-aparts


Review pull-up training


B: Strict Pull Ups (3 x submax: Rest 2:00)

Chin over bar. Play around with mixed grip and supinated
Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip


C: Metcon (Time)

4 Rounds for total time:

10 Hang Power Cleans (135, 95)

20 Calorie Bike

25 Abmat Sit-ups

Rest 90s.

20:00 Cap
L3: (115, 75)

L2: (95, 65)

L1: (Bent-Over Rows in Place of HPC w. a lightweight)

*Alternate Options:

Bike = Replace with 15 Calories on the Rower or 300m Run

Extra Credit

D: DB Floor Press (3 x 30. Rest 60s.)
– Go light. These should be UB sets. Around the 15th rep it should start to burn.

Categories: WOD

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