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 Join Us At Crossfit North Myrtle Beach

112917


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Mobility: hips, shoulders, hamstrings, glutes

3 Rounds:

5 OHS(empty/trainer bar)

5 Strict Press(empty/trainer bar)

Strength

Overhead Squat (5×8@65% of 1rm)

Metcon

Metcon (Time)

3k Row

112817


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: hips, quads, front rack

3 Rounds:

5 power cleans(empty bar)

10 air squats

12 mountain climbers

Strength

Power Clean (5 rep touch n go power cleans)

10 mins to find heaviest 5 rep touch n go power cleans

Metcon

Metcon (Time)

5 Rounds for Time:

20 Wall balls

10 Hang Power Cleans(135/95)

112717


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hamstrings, quads

3 Rounds:

3 Rope Pull Ups

10 Medball squats

5 Broad Jumps

Strength

Back Squat (5×5@75-80% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12 Box Jumps

10 Single Arm Overhead DB lunge(50/35)

1 Legless Rope Climb

112417


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row(feet unstrapped)

Mobility: Hips, Hamstrings, Shoulders

3 Rounds:

8 Kips on bar/ring rows

8 Deadlifts(empty/trainer bar)

20 sec HS hold

Weightlifting

Deadlift (5×3@75% of 3rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

4 Deadlifts(175/115)

8 Toes to bar

12 HSPU

112217


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Plate hops and ice skaters

Mobility: hamstrings, shoulders, midline

3 Rounds:

10 alt DB snatches

8 kips on bar/ring rows

10 sit ups

Metcon

Metcon (Time)

For Time:

100 Double Unders

50 Hang DB Snatches(50/35)

40 GHD situps

30 Single arm OH DB lunge(50/35)

20 C2B Pull ups

Mobility

ENJOY THE JOURNEY

112117


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: shoulder, hamstrings, calves

3 Rounds:

5 kb push press(R+L)

12 mountain climbers

6 HR burpees

Weightlifting

Front Squat (4×10@65-70%)

Metcon

Metcon (Time)

For Time:

200m run

15 Jerks(135/95)

9 Burpees over the bar

200m run

12 Jerks

6 Burpees over the bar

200m run

9 Jerks

3 Burpees over the bar

112017


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Hips, Front rack, quads, glutes

3 Rounds:

5 HR Push Ups

5 hang power cleans(empty/trainer bar)

5 front squat(empty/trainer bar)

Strength

cycle 2 (EMOM for 10 mins)

4 hang power cleans

3 front squats

2 Shoulder to overhead
scale weight to enable unbroken rounds

Metcon

Metcon (Time)

15-12-9-6

Hang Squat Cleans(135/95)

Ring Dips

111717


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row(feet unstrapped)

Mobility: hamstrings, shoulders, lumbar spine

3 Rounds:

8 kb good mornings

8 Russian kb swings

20 Single Skips

Strength

Toes-To-Bar (4x 5 strict+5 kipping)

rest 1 min between rds

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

9 Deadlifts(175/115)

18 KB swings(53/35)

27 Double unders

111617


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Lats, Hips, Shoulders

3 Rounds:

5 DB thrusters

8 Ring Rows

12 Double Butt Kicks

Strength

Pull-ups (6xME (rest 90 secs between rds))

superset with 10 Slam Balls(focus on power from upper body, no hip bend)

Metcon

Metcon (Time)

3 Rounds for Time:

15 Thrusters(95/65)

3 Rope Climbs

111517


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

mobility: shoulders, hamstrings, hips

Burgener warm up

2 rounds:

5 hang power snatches

5 overhead squats

5 snatch balance

Strength

Complex (every 2mins for 12mins)

3 Snatch Deadlifts

2 Power Snatches

1 Overhead Squat
reps are touch-n-go

Metcon

Metcon (Time)

For Time:

30 Hang Squat Snatches(135/95)