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CrossFit Carolina Beach – Competitors Training

– Strength: Final week of Speed Push Press. All sets should be smooth.
We are repeating Strict MU work that we completed two weeks ago with the exception today the goal is to complete this work in less time that two weeks ago. If needed you can adjust these numbers to align with your ability. This should be challenging 10 minutes of work.

– Metcon: Today’s Metcon is should challenge you to complete all work in 2 sets for the entire workout. Be smart, you should not be tearing your hands even with this high volume of T2B. Record all of your splits.

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A: Push Jerk Against Bands (5 x 4 @60% every 90s.)

B: Strict Muscle Ups (Accumulate 10-15 Reps in 10 Minutes)

Adv: 15 Reps

Int: 10 Reps

Beg: 15 Strict Ring Pull-ups + 15 Strict Ring Dips


C: Metcon (Time)

5 Rounds for Total Time
20 Hang Power Clean (135, 95)

20 S20H (135, 95)

20 Calorie Ski Erg (or Bike)

20 T2B

*Rest 2:00

Accessory Work

D: Metcon (No Measure)

Banded Pull-apart: 3 x 100. No rest.

Banded Pushdowns: 3 x 75. No rest.

Categories: WOD

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