CrossFit Carolina Beach – Competitors Training
– Metcon: Today we are looking for consistency, around 75-80% for all Metcons. At no point should you be close to redlining or incur excessive bouts of rest. Focus on your consistency with the barbell as the sets are larger and will force you to come up with a plan.
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12 Hang Power Snatch (115, 75)
15 Overhead Squats (115, 75)
400 Meter Run
Rest 2:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
12 Hang Power Cleans (115, 75)
15 Box Jumps w. step down (24, 20)
400 Meter Run
Rest 2:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3/2 Legless Rope Climbs
10 DB Hang Squat Cleans (50s, 35s)
30/25 Calorie Bike OR Ski Erg