Sept 27

CrossFit Carolina Beach – CrossFit

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Warm-up

Metcon (No Measure)

At a slow pace:

Grab a barbell and complete:

3 Rounds of:

5 Power Cleans

5 Front Squats

5 RDLs

*Add weight + repeat

*Between rounds complete:

10 V-Ups

10 Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)

Strength/Skill

B: Front Rack Box Squat (EMOM 8×3 at 60% of Monday‚Äôs 2RM)

Metcon Prep

C: Metcon (Weight)

Power Clean + Front Squat
Build to Metcon weight in 3 sets x 1 Power Clean + 1 Front Squat.

*Between sets perform 3-5 Knee Lifts or T2B.

Metcon

D: Wicked Garden (Time)

15 Front Squats (155, 105)

21 T2B

30 Bar Facing Burpees

12 Front Squats

15 T2B

20 Bar Facing Burpees

9 Front Squats

9 T2B

10 Bar Facing Burpees

RX+: (185, 125)

L3: (135, 95)

L2: (115, 75) (Knee Lifts)

L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)

18:00 Cap

Extra Credit

E1: Banded Pull Downs (3 x 25. Rest 60s)

https://www.youtube.com/watch?v=Rsw9rNCvnZo

E2: Reverse Hyper (3 x 25. Rest 60s)

Categories: WOD

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