CrossFit Carolina Beach – Competitors Training
– Strength: By this point, you’ve had multiple opportunities to test your clean + jerk and back squat, but not necessarily with full recovery. Clean & Jerk last tested on 1/1/18 and Back Squat on 9/3.
– Metcon: There is a second session today if you’re able. This should be a near-maximal effort piece, around 90% for ALL 10 rounds.
Strength/Skill
A: Clean and Jerk (1RM)
B: Back Squat (1 RM. )
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1… . Rest 2-3minutes. between attempts.
C: Glute-Ham Raises (5×6-10 with a medball hold. Rest 60 Seconds.)
D: Reverse Hypers (4×25 @50% of BS. Rest 60s.)
Conditioning
E: Metcon (No Measure)
2nd Session if able.
10 Rounds of:
10s Max Effort Assault Bike (3 second lead-in)
5 Touch n Go Squat Cleans (155, 105)
Rest 3:00
Then,
5 Minutes of Foam Rolling