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 Join Us At Crossfit North Myrtle Beach

101817


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Mobility: Glutes, Quads, Ham- strings, Shoulders

3 rounds

5 Front Squats

5 Thrusters

5 Push Press

Empty barbell

Weightlifting

Push Press (5×3@80% of 1rm)

Push Press (2×2@85% of 1rm)

Push Press (1×8@70% of 1rm)

Metcon (Weight)

EMOM 10 Mins

5 Thrusters

*No prescribed weight

Score = Max Weight moved

101717


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: inch worms, Broad Jumps, Air Squats, Split Jumps

Mobility: Glutes, Hamstrings, Chest

3 Rounds:

10 Empty barbell deadlifts

10 front rack empty barbell lunges

7 burpees over the bar

Strength

Front Rack Step Back Lunges (7×4 @75% of 1rm Front Squat)

Metcon

Metcon (Time)

For Time

27-21-15-9

Deadlifts(185/135)

KB Swings(53/35)

Burpees Over the Bar

101617


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Run

Mobility: Lats, Shoulders

3 Rounds

8 Empty barbell push press

8 kips on the bar

12 mountain climbers

3 broad jumps

Metcon

Metcon (Time)

For Time

5 Rounds

200m Med Ball Run

12 Push Press(135/95)

6 Bar Muscle Up

Mobility

DEADLY WEAPON

101317


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hamstrings,Shoulders

3 rounds:

3 rope pull ups

8 med ball cleans

5 empty barbell hang power snatch

Weightlifting

Clean and Jerk (2 Clean n Jerks every 30 secs for 12 mins)

*No prescribed weight

*reps must be touch n go

Metcon

Metcon (Time)

For Time:

3 Rounds

3 Rope Climbs

21 Wall Balls

7 Power Snatch(115/75)

101217

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hamstrings, quads + Glutes

3 rounds:

10 Goblet squats

8 Russian KB swings

RD 1) 8 Kips on the bar, RD 2), extended lever kips, RD 3) TTB

Weightlifting

Front Squat (5×1@90% of 1rm)

Front Squat (3×5@75% of 1rm)

Metcon

Metcon (Time)

For Time:

42 KB Swing(53/35)

21 TTB

30 KB Swing

15 TTB

18 KB Swing

9 TTB

101117

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

Mobility: Hamstrings, calves, chest, quads + glutes

3 rounds:

20 mountain climbers

10 empty barbell thrusters

10 empty barbell hang power cleans

10 HR push ups

Midline Conditioning

Skin the cat (5×5)

Metcon

Metcon (Time)

For Time

Run 800m

80 Push Ups

Run 400m

40 Hang Power Cleans(95/65)

Run 200m

20 Thrusters(95/65)

101017


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Mins DU Practice

Mobility: Lumbar Spine, Hamstrings, Shoulders

3 Rounds:

12 Scorpions

8 Kips on bar/ring rows

6 KB Push Press(R+L)

Weightlifting

Deadlift (6×3@85% of 3rm)

Metcon

Metcon (Time)

2 Rounds for Time:

30 KB Push Press (R) @53/35

100 DU

20 C2B Pull Ups

30 KB Push Press (L) @53/35

100 DU

20 C2B Pull Ups

100917


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run w/medball

Mobility: midline, glutes, hips

2 Rounds:

10 Medball Situps

10 Wall balls

5 Burpees over medball

Strength

Paused Back Squats (6×2@85% of 1rm)

2 second pause at bottom

Metcon

Metcon (Time)

For Time:

50 Medball GHD Situps(20/14)

50 Burpee Box Jumps

100617


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: Chest, Ankles, Quads

3 Rounds:

12 Mountain Climbers

10 Goblet Squats

8 HR Push Ups

Weightlifting

Turkish Get Up (5×1(R+L))

spend 15 mins to build to heavy single(R+L)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200m Run

30 Alt Pistols

15 Ring Dips

100517


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Mins DU Practice

Mobility: Shoulders, Midline, Calves

5 Rounds:(trainer/empty bar)

8 Deadlifts

5 Hang Power Cleans

2 Shoulder to Overhead

Weightlifting

EMOMx4 Rounds@DT weight (4×1@DT weight)

1= Min 1: 8 Deadlifts

Min 2: 8 Hang Power Cleans

Min 3: 8 Shouder to Overhead
*RX DT weight 155/105, scale accordingly

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 DB Snatches(50/35)

20 GHD Situps

60 Double Unders