CrossFit Carolina Beach – CrossFit
– Metcon: Work with a partner today with a running clock of max 400 meter runs and snatches then ending with 400 meter runs. Y
our score will be your total number of 400-meter runs and snatches. The goal here is to achieve the same number of 400 meter runs between the first and second sets. Intensity should be around 80%. If you’ve trained 3 consecutive days leading up to today, decrease the intensity to about 60-70%
Warm-up
A: Metcon (No Measure)
Coach’s choice snatch warm up
Conditioning
A: Metcon (AMRAP – Reps)
With a partner:
0:00-8:00
Max 400 meter runs
Count each run as 1.
No score today for partials.
B: Metcon (AMRAP – Reps)
8:00-16:00
Max Power Snatches (135, 95)
Total reps.
Split as you see fit.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
C: Metcon (AMRAP – Reps)
16:00-24:00
Max 400 meter runs
Same rules apply
Accessory Work
D: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing
5 Minutes of Static Stretching