CrossFit Carolina Beach – Competitors Training
– Metcon: We are looking for consistency on ALL couplets, similar to yesterday’s pacing around 80%. This means you should start with a pace you know you can sustain and adjust as each workout progresses. Your loading choice should allow for smooth sets, not necessarily UB, but your weight choice should be light for you. We’ll end with some loaded carry work with the goal of going without putting the weights down for the entire 400 meters.
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
400m Run
10 Squat Snatch (95, 65)
Rest 2:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
400m Run
10 Power Snatch (95, 65)
Rest 2:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
400m Run
10 Thrusters (95, 65)
Rest 2:00
D: Metcon (No Measure)
Then Carry Medley (53s, 35s)
100 Meter Overhead Carry
100 Meter Front Rack Carry
100 Meter Asymmetrical Carry (1 KB by your side/1 in Front Rack 50m then alternate)
100 Meter Farmer Carry
*Goal it to complete ALL of this work without putting the weight down.