The Departed

CrossFit Carolina Beach – CrossFit

– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps

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A: Warm-up (No Measure)

5 Minutes of Dynamic Movement that consists of:

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle


90 Degree Hip Rotations



Banded Snatch Warm-up + Thoracic Mob

– 10 Pass Thru

– 10 Around the World

– 10 OHS


10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides


B: 1 Power Snatch+ 3 Overhead Squat (Build to a challenge set. Rest 2:00.)

Metcon Prep

C: Warm-up (No Measure)

2 Rounds of:

3 Touch n Go Squat Snatch

Rest 60s.


D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Extra Credit

E: Warm-up (No Measure)

Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.

Categories: WOD

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