Uncomfortable Test!

CrossFit Carolina Beach – CrossFit

– Strength: Today you will be performing the DB floor press with a neutral grip. You will take two sets to find a weight that is challenging for 6 reps. Then you will complete 5 sets of 6 reps resting :60 seconds between sets. Vertical forearms at the bottom and explode off the floor.
– Metcon: Your metcon today is going to test your ability to remain consistant with your output as well as some local upper body endurance. Your pace for a piece like this should be uncomfortable but sustainable at around 80% effort. Try to keep your splits within :15-:20 seconds of each other.

View Public Whiteboard


A: Warm-up (No Measure)

400m jog,


With a light KB, perform the following x 10 reps each.

1-Arm Russian KB Swing – R

1-Arm Russian KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L


Take 5-6 minutes to review Kettlebell Snatch


B: DB Floor Press (Neutral Grip. 2/5 x 6. Rest 60s.)

– take 2 warm-up sets to build in weight, then 5 “work sets” of 6 with the same challenging weight.


C: Metcon (Time)

Every 5:00 x 4 Sets:

20 KB Snatch (53, 35) (10 ea)

100 Meter Run

20 KBS (53, 35)

100 Meter Run

20 Ring Rows

Score is slowest round

L3: (45, 30)

L2: (35, 25) (10 Ring Rows per round)

L1: (30, 20) (8 Ring Rows per round)

Extra Credit

D: KB Curls (4 x 10. Rest 60s.)


Categories: WOD

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