CrossFit Carolina Beach – Competitors Training
– Strength: Build to a max over the course of 8-10 sets for your Power Clean. Last tested on 7/9.
For sledwork, use the heaviest possible weight while being forceful on each step. For most this will be around a total of BW including sled weight, but depending on your surface this could vary.
– Metcon: Today’s Metcon is exactly like the name implies, a brutal burner. This is meant to be done at a high-effort, 90% where you are just shy of redlining and pushing your limits.
Strength/Skill
A: Power Clean (1RM. Rest 2:00)
– Take 8-10 sets and build to a new 1RM.
B: Back Squats 1.25 (Build to a heavy set of 6. Rest 2:00)
https://www.youtube.com/watch?v=f6tRgCHjpKI
C: Sled Drag Power Walk (4 x 60 forward, 4×60 backward)
https://www.t-nation.com/videos/tip-the-sled-power-walk
4 x 60 yards Forward + 4 x 60 yards Backward. Rest 60 seconds
Metcon
D: Barn Burner (Time)
For time:
40 Power Cleans (115, 75)
30 Thrusters (115, 75)
RX+: (135,95)
L3: (95, 65)
L2: (75, 55)
L1: (75, 55 25 Reps of each)
10:00 Time Cap
E: Sled Drag Power Walk (4×6 forward then backward, again.)
https://www.t-nation.com/videos/tip-the-sled-power-walk