CrossFit Carolina Beach – Competitors Training
– Strength: Week 2 of Speed work. All sets should be smooth/fast.
– Metcon: Today you’ll be performing 2 open workouts with only 6 minutes in between. Give 14.1 your all with a goal beating your previous score by 10 reps, but know that 16.3 you will be fatigued from 14.1, this is by design. Use this level of pre-fatigue to down-regulate your pace being more mindful of your breathing/rest intervals.
Strength/Skill
A: Power Clean (5 x 3 @80%)
Every 90 seconds. Reset each rep
B: Wide Stance Box Squats (10 x 2 @55% + 25% Band tension, every 60s.)
Parallel
Metcon
C: Metcon (No Measure)
With a running clock
14.1
rest 6 minutes
16.3
Enter scores in places below
D: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
At 16 minute marker next open.
E: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.