The Coastal Carolina Clash
Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash. This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & press, max attempts at a deadlift and bench press, and a strength-based Crossfit WOD. The lifting portions will use USAW weight classes. You may sign up for one, two or all three of the events.
This event promises to be fun for all and is a great chance for anyone who has never competed to do so. The cost is $20 and includes an event T-shirt and food. We are keeping the cost low so you can have a few bucks to enjoy your time in Wilmington, but any proceeds above the cost of the event will go to the Wounded Warrior Project. Sign up for the event here.
We need a few volunteers/ judges to help with The Coastal Clash. There is a sign-up sheet in the lobby for anyone who is interested.
Skill Work: Tall Clean (working on the third pull)
* see video demo here
Front Squat 3r x 8s (4,0,x,0)
5 Rounds for time of…
6 DB Ground to Overhead (choose a challenging weight)
Olympic Weightlifting[1 Muscle Snatch + 1 Power Snatch + 1 Snatch] – work up to a heavy weight for 3 sets
Power Clean 3r x 3sets
Weighted GHD Sit up 10r x 3 sets
3 rounds for time. . .
10 DB Push Press
5 Squat Box Jumps