CrossFit Carolina Beach – Competitors Training

– Strength: Have fun with it.

Stay crisp in the snatch complex.

– Metcon: Both EMOMs are going to test your capacity and ability to stay within your threshold. Each minute is meant to push your limits so don’t expect there to be too much rest. Effort should be around 90%. Your Deadlifts should be done UB and Squat cleans should be fast singles.

View Public Whiteboard


A: Back Squat (5 RM)

B: 1 Squat Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (Find heaviest of the comples)


C: Metcon (AMRAP – Rounds)

EMOM 10:

1) 12 Deadlifts (225, 155)

2) 12 Bar Facing Burpees

When the clock hits 15:00 part 2
5 rounds. Rx if weights and reps completed.

D: Metcon (AMRAP – Rounds)

EMOM 10:

1) 3 Squat Cleans (225, 155)

2) 6/4 Ring Muscle-ups
5 Rounds. Rx if weights and reps completed.

Accessory Work

E: Reverse Hypers (5 x 30 @25% of Back Squat. Rest 60s.)

Categories: WOD

Previous Post:


Next Post: