20 Minutes

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of DE work with the push press. Loading is only 5% heavier this week so all sets should be fast.

Then accumulate 25 challenging reps with strict HSPU. These should be challenging so use a deficit if needed.

– Metcon: Lower-effort piece today, around 75%. All intervals should be relatively easy (exception of the 15 burpees) to finish well within the 60s interval.

View Public Whiteboard


A: Push Press w/ bands (6 x 3 @70% of 3RM, every 60s.)

B: Strict Handstand Push-Ups (Accumulate 25 Challenging reps. Rest as needed.)


C: Metcon (No Measure)

20 Minute EMOM
Minute 1: 15 DB Push Press (50s, 35s)

Minute 2: 30 Double Unders

Minute 3: 15 Bent-over Double DB Rows (50s, 35s)

Minute 4: 15 Burpees to a target 6″ beyond your reach

Accessory Work

D1: Banded Hammer Curls (4 x 15. No rest.)


D2: Tate Presses (4 x 15. No rest.)


Categories: WOD

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