A Max Effort

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.

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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.)


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


5 Minutes of Foam Rolling

Accessory Work

F: Banded Alphabet (3 sets on both sides. Rest 60s.)


Categories: WOD

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