CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Front Squat (6 x 3 @75%, every 60s.)
B: Sumo Deadlift Against bands (10×2 EMOM @50% of DL w/ heavy band tension)
C: Kneeling Jump + Vertical Jump (light vest: 20 Total Jumps. Rest as needed)
https://www.youtube.com/watch?v=JuBjsdk_1Wo
Metcon
D: Metcon (Time)
For Time
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
At 15:00 minute mark start part 2
E: Metcon (Time)
For Time
5RFT:
10 Power Snatch (115, 75)
200m Run
Accessory Work
F: Metcon (No Measure)
400m empty sled drag