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
Warm-up
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)
Strength/Skill
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.
Conditioning
D: Metcon (No Measure)
8 Rounds of:
20s Max Effort Air Bike
Every 2:00