Carolina Crossfit

STRENGTH
Clean Technique Complex:
5 sets: E2:30MOM @ 70-80%
1 Clean Pull + 1 Hang Squat Clean – drop and rest 10 seconds – 1 Squat Clean
*can build slightly throughout sets but not exceed 80%

METCON
10 Minute AMRAP:
8 C2B Pull-ups
12 Single Arm DB Overhead Reverse Lunges (50/35) *switch arms at 6
16 Wall Balls (20/14)

Plyometric Super-Set
3 sets: (in 12 minutes)
5 Power Sumo Deadlift @ 50-60% of Deadlift 1RM
*each rep is lifted with a ton of power and treated like 1 rep at a time
2 Attempts: Max Height Vertical Jump
*Hold a piece of chalk in your hand or chalk your hand, jump and touch the wall as high as you can. Measure the distance between as high as you can reach standing tall and the mark your highest mark you made on the wall.
6 Power Bench Press @ 40-50% of 1RM Bench Press
*each rep is pushed with a ton of power and treated like 1 rep at a time

METCON
20 Minute AMRAP:
400m Run
200m Plate Carry (45/35)
10 DB Box Step Overs (50s/35s) (24/20)
10 Box Jump Overs (24/20)

STRENGTH
3 Sets: in 12 minutes
10 Chest Supported DB Row
*choose a challenging but manageable weight – RPE 7/10
10/10 Standing Single Arm Banded Rows
-after 3rd set-
1 Burnout Set of Max Rep Feet Elevated Australian Pull-ups

METCON
CF.COM 240413
For time:
21-18-15-12-9-6-3 Burpees
Perform a 50ft HSW after each set of burpees.
*16 minute time cap

THURSDAY BURN
LSD BURN
Station 1: In 10 Minutes
3 Rounds:
10/8 Calorie Bike
8/8 KBS Teapots (53/35)
5 Strict TTB
-3 minute transition-
Station 2: In 10 Minutes
3 Rounds:
12/9 Calorie Row
10 Seated DB Z Press (light)
5/5 Single Leg V-Up
-3 minute transition-
Station 3: In 10 Minutes
3 Rounds:
:60 Jump Rope Practice (Crossover, DU, SU)
10/10 Rear Foot Elevated Split Squat (can be performed at bodyweight or with light DBs or KBS in each hand)
:30 Wall Sit

STRENGTH
In 10 minutes (E2MOM):
5 Sets: 1 S2OH @ 85-92% of 1RM S2OH

METCON
13 Minute AMRAP:
300m/250m Row
9 Power Snatches (115/80) or 50-60% of 1RM Snatch
6 Overhead Squats
3 BMU

METCON
30 Minute AMRAP: with a partner
Partner A:
11 Pull-ups
22 Abmat Sit-ups
33 Squats
Partner B:
5 Shuttle Runs (25ft down and back = 1 rep)
10/8 Calorie Bike
20/16 Calorie Row
*Partner A completes the pullups, situps, and squats while Partner B completes the run, bike, row. Partner A cannot start the cardio section until Partner B is done and vice versa.