CrossFit Carolina Beach – CrossFit
– Metcon: Today’s Metcon is intended to be slow and heavy. Go through each round with a pace you can sustain for 20 minutes. The deadlifts should be broken up, likely 3 x 3 and later 2 x 4.
Warm-up
A: Warm-up (No Measure)
With an empty barbell:
2 rounds of:
5 Deadlifts
5 Front Squats
5 Front rack Rev Lunges ea.
5 Good Mornings
5 Yoga Push-ups OR Knee Push-ups
Metcon Prep
B: Metcon (No Measure)
1a) Deadlift: 3 x 3, adding weight each set. Rest 30s.
1b) HSPU Warm-up: 3 x 3. Rest 30s.
1c) Goblet Squat Warm-up: 3 x 5. Rest 30s.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 Legless Rope Climbs
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)
Rx+:(315, 205) (88, 70)
L3: (Rope Climb w. legs) (Kipping HSPU) (225, 155) (53, 35)
L2: (5 Strict Band Assisted Chin-ups) (8 Box Push-ups) (155, 105) (45, 30)
L1: (8 Ring Rows) (6 Box Push-ups) (135, 95) (35, 25)