Skillz to Pay the Billz

CrossFit Carolina Beach – CrossFit

– Skill: You are going to spend some time today dialing in your Olympic lifting technique. You have a choice to work on the snatch or clean and jerk. Although, It may behoove you to practice the squat clean. I’m not saying that we are doing a max next week but I’m not saying that we’re not. Whichever you choose to practice you want to stay below 60% of your max for sets of 2-3. Remember, today we are focusing on dialing in the details without having to worry about the weight.
– Metcon: The metcon for today is pretty straight forward, put your head down and work hard for 30 seconds. Effort should be 80-90% on these depending on your ability to push yourself. All ten rounds do not need to be done on the same machine

View Public Whiteboard


A: Warm-up (No Measure)

Part 1:

“Movement Prep”

15 Cuban press w/ negative (2.5lbs)

10 Dynamic Lat Stretch each side

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 grab a barbell and run through 3 reps of each on coaches call


B: Metcon (Weight)

15 Minutes of:

1 Olympic Lifting Skill

– Snatch or Clean + Jerk Variation

– Focus on technique performing sets 2-3 reps.

– Do not exceed 60% of 1RM

– Hint: we are performing a max squat clean on Monday.


C: Metcon (Distance)

10 Rounds of:

“Hard Effort Cardio” 30s on/60s off of:

Choose between – row, bike, or ski erg

*Score = lowest distance rowed in your 30s interval.

Extra Credit

D: 5 Minutes of P. Breathing (Time)

Categories: WOD

Previous Post:


Next Post: