Yikes! Bikes!

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of Power Clean and split squat work. Cleans are 5% heavier but should still be fast and split squats should be heavier than last week for all of your work sets.

-Metcon: This is week 2 of our anaerobic training to develop anaerobic capacity. You should be aiming for max effort for Rest 90s between

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A: Metcon (No Measure)

Abmat Pizza Game x 5 minutes

– For every drop people complete 5 Squat Thrusts

Then with a barbell:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Back Rack Reverse Lunges

10 Bird Dogs (5 each)


B: Power Clean (5 x 3 @80%, every 90s. Not TnG.)

C: Bulgarian Split Squat (4 x 5 ea. Rest 90s. Back Rack.)

Only push weight if form is perfect.


D: Metcon (No Measure)

8 Rounds of:

20s Max Effort Air Bike

Every 2:00

Accessory Work

E: Single Arm Farmer’s Carry (Max 1 lap Trips in 5 Minutes. Alternate sides. )

Categories: WOD

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