CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Dynamic Effort work with the snatch complex and clean complex.
– Metcon: Today’s piece should be relatively easy, meaning you should be able to complete all sets without too much trouble. The seated dynamic box jumps are used as a neural charge tool to prime your CNS for 19.2 Go slightly higher than last week.
Strength/Skill
A: 1 Power Snatch + 1 Squat Snatch (EMOM 6 @75% of 1RM.)
B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (EMOM 6 @75% of Monday’s)
As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.
Metcon
C: Metcon (AMRAP – Rounds)
AMRAP 20 of:
1Lap Asymmetrical Carry (Switch sides at half)
3 Lap Sledpull Powerwalk
5 Seated Dynamic Box Jumps
Rest as needed (60-90s)
Accessory Work
D: Recovery Breathing (Time)
https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be