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.
Warm-up
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***
RDL
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
Strength/Skill
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.)
https://www.youtube.com/watch?v=LLgd1DgmD3k