Aug 20th

CrossFit Carolina Beach – Competitors Training

– Strength: Submax Effort work with the Split Jerk – you’ll only see this work this week. All sets should be executed perfectly. All of the assistance work should be challenging, but executed with perfect form.
– Metcon: If possible perform an additional session today 4-5 hours after your first session. The intent of this piece is 80% effort for the duration – keep track of your splits and find a pace that you can sustain and does not drop off. Loading is intended to be light for this one. The 2 minutes of rest after each round is NOT full recovery so don’t treat this as a high-threshold workout that you can sustain for the entire 30 minutes.

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A: Push Jerk (Build to 90% 1 x 1)

5 x 2 @75%, every 60s.

3 x 2 @80%, every 60s.

2 x 1 @85%, every 60s.

1 x 1 @90%

B1: DB Bench Press (1/4 x 8-10. No rest.)

B2: Ring Pull Ups (1/4 x 6-10. Rest 60s.)

C: Barbell Shrugs (40-30-20-10, AHAP.)

– 135 guys/75 # ladies

– use straps

D: Handstand Walk (Max Distance in 8:00)

– everytime you stop complete 10-15s L-Sit Hold

E: Hammer Curls (3 x 8-10. Rest 60s.)

– 2020 tempo


F: Metcon (AMRAP – Rounds and Reps)

Session #2 – 4-5 hours later


21 Calorie Row

15 Hang Power Snatch (115, 75)

9 Bar Facing Burpees

Rest 2:00

Accessory Work

G: 5 Minutes of P. Breathing (Time)

Categories: WOD

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