Who Likes 2 Get Stronger?

CrossFit Carolina Beach – CrossFit

– Strength: Build to a max load in the squat clean. The goal today is beat your previous max by 5#s, but it’s okay to work on technique too if you’re more comfortable. The remainder of the strength work should be challenging but executed with perfect form.

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A: Warm-up (No Measure)

*Grab a band and light/moderate KB

2 Round of:

10 Dynamic Pigeon Pose (5 per side)

5 Cook Squat + OH reach

5 Walk outs > Down Dog

5 Tempo Goblet Squat + KB lower (42×1)

Then, with an empty barbell

5 reps of each: ***Hook Grip***


Hang muscle clean

Front squat

*Bar down: Go over footwork; moving from pulling to squat stance

Hang power clean + Front squat

Hang Squat clean

*Break; Bar down*

Power clean from mid shin + Front squat

Squat clean

**Add lightweight to bar**

3 Single squat cleans on coaches call


B: Clean (1RM. Rest 2:00)

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

C: Dimel Deadlifts (1/3 x 30 @40% of Deadlift. Rest 90s.)


D: KB March (4 x 30s on/30s off.)


Categories: WOD

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