CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Speed Push Press (6×3 @55%+bands. 80% if straight weight.)
B: Chest Supported Dynamic Iso Rows (5×20 Total. Rest 60 seconds)
https://www.youtube.com/watch?v=tKbR3xibeLI&feature=youtu.be
Metcon
C: Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
40 Double Unders
30 Abmat Sit-ups
20 Calorie Row
10 Hang Power Cleans (135, 95)
Then when recovered,
400 Meter Light Sledpull with two light KBs Overhead. Only move forward with KBs overhead.
Accessory Work
D: Metcon (No Measure)
Banded Facepull: 4 x 25. No rest.
OH Banded Tricep Extensions: 4 x 25. No rest.