CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging.
– Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.
Warm-up
A: Warm-up (No Measure)
AMRAP 7 of:
5 Sumo Stance RDLs
5 Rev Lunges each leg
5 Goodmornings
5 Push Press
5 Single Leg Glute Bridge Each (1 count at top of each rep) (done on the floor with or without a miniband)
Then,
On coaches call. Put bar down and reset between movements.
– 3 Power Cleans
– 3 Jerks
+ Repeat x 2 more times
Strength/Skill
B1: Power Clean + Push Jerk (5 x 2 @75-80% of Last Monday, every 60s.)
– Beginner: Work on technique with a light load for all sets.
B2: Back Squat (3 x 5 @80% of Last Monday for ALL sets. Rest 2:00)
– Beginner: 3 x 8 @slightly heavier than last week for all sets.
Metcon
C: Fool in the Rain (Time)
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap
Extra Credit
D: KB March ( AMRAP 5 max steps. )
https://www.youtube.com/watch?v=G9MNJJoIrWc
Alternate sides with KB favoring your weaker side.