CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Part 1:
“Movement Prep”
15 Wall Slides
30 Thoracic Rotations (15 each)
With a partner:
Part 2:
“Junkyard Dog Warm-up”
Part 3:
“Burgener Warm-up with a PVC”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch*Go through 5 reps of each step and explain the significance of each.
Then add lightweight to your barbell, grab medballs
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 33 in teams of 3:
33 Power Snatch (75, 55)
33 Wallballs (20, 14)
800 Meter Run
*Each teammate completes a set of 11 before switching with their partner.
*Run intervals will be broken down in 200m intervals.
L3: (65, 45)
L2: (55, 35) (14, 10)
L1: (Empty Bar or PVC Hang Muscle Snatch) (10, 8)
Extra Credit
C: Metcon (No Measure)
*Make up an accessory session you missed from this past week