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041818


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

mobility: hamstrings, lumbar spine, chest

3 Rounds:

5 scap pull ups

10 good mornings(empty/trainer bar)

5 hang power cleans(empty/trainer bar)

Strength

Deadlift (5×3@85% of 3rm)

Metcon

041818 (Time)

10-20-30

Ring Dips

Power cleans(135/95)

041718


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

mobility: shoulders, quads, hips, front rack position

3 Rounds:

20 sec handstand hold

5 push press(empty/trainer bar)

5 front squats(empty/trainer bar)

Strength

DB Shoulder Press (5×5)

Strict double db standing shoulder press
*superset with 10 HSPU’s

Metcon

041718 (AMRAP – Rounds and Reps)

15 min AMRAP

9 Push press

6 Front squats

3 Burpee bar muscle ups

M135/F95

041618


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Front rack position, midline, hips, hamstrings

3 Rounds:

7 extended lever kips

7 wall throws

7 power snatches(empty/trainer bar)

Strength

Hang Power Clean (5 Hang power clean EMOM for 10 mins)

*no prescribed weight

Metcon

041518 (Time)

For Time:

55 Power Snatches(75/55)

55 Wall balls(20/14)

55 Cal Row

55 Toes-to-bar

041318


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

200m medball run

mobility: lumbar spine, hamstrings, forearms, hips

3 rounds:

10 good mornings(empty/trainer bar)

7 medball cleans

5 double kb deadlifts

Strength

Deadlift (10×2@60% of 3rm)

tempo 4(up):1(down)

Metcon

041318 (Time)

For Time:

400m Farmers Carry(53/35)

75 Wall balls(20/14)

041218


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: glutes, quads, front rack position

3 rounds:

5 scap pull ups

12 split jumps

5 HR burpees

Performance

Vertical Jump (10×2 superset w/ 2 broad jumps)

Standing vertical jump

Metcon

041218 (AMRAP – Rounds and Reps)

20 min AMRAP

7 front rack lunges(135/95)

9 C2B pull ups

11 Bar facing burpees over the bar

041118

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

50 calf walkouts + 5 inch worms

4 mins DU practice

mobility: hips, lumbar spine, shoulders

3 rounds:

10 back squats(empty/trainer bar)

30 single skips

5 hanging leg raises

Strength

Back Squat (5×7@75% of 1rm)

Metcon

041118 (AMRAP – Rounds and Reps)

12 min AMRAP

15 hang double DB power cleans(50/35)

30 ab mat situps

75 double unders

041018SP


CrossFit North Myrtle Beach – Sports Performance

Warm-up

Warm-up (No Measure)

“Dog & Bone”

Performance

1 Vertical Jump + 2 Broad Jumps (10×3 starting from a sitting position)

1 Vertical Jump + 2 Broad Jumps

Metcon

041018SP (Time)

3 Rounds for Time:

200m run

5 rope pull ups

041018


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: shoulders, lumbar spine, hamstrings

3 rounds:

10 deadlifts(empty/trainer bar)

3 rope pull ups

20 ice skaters

Strength

Deadlift (7×3@75% of 3rm)

Metcon

041018 (Time)

For Time:

40 Overhead Squats(75/55)

5 Rope climbs

30 Cal row

040918


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: shoulders, chest, hamstrings, calves

3 Rounds:

5 scap pull ups

5 HR push ups

12 mountain climbers

Skill

Strict Toes-To-Bar (5×3 superset w/5 kipping TTB)

2 min rest between sets

Metcon

040918 (Time)

3 Rounds for Time:

400m run

12 Bench press(135/95)

8 Strict pull ups

040718


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game

Metcon

040718 (Time)

Partner WOD For Time:

80 Hang Power Cleans

80 Front squats

80 Push press

80 Front rack lunges

M95/F65
*Both partners use one barbell. The barbell can’t touch the ground. If it does both partners must complete 10 burpees each before continuing.