CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1 1/4 Front Squat over the course of 6-7 sets.

– Metcon: This conditioning piece is intended to be done at near maximal effort. Last time we performed this we did it twice, but today we are only performing it once so give it your best effort. The second half of the conditioning work today should be allow for recovery and additional anterior chain work.

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A: Front Squat 1.25 (6-7 sets for a 3RM)

Down slower than up. 1.25 Front Squats.

B: Sumo Deadlift Against bands (4×5 building. Rest 2 Minutes.)


C: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

D: Reverse Sled Drag (6 x 60 yards. Rest 60s. Bearhug medball)

Wear a belt and drag it backwards

Accessory Work

E: Reverse Hypers (4 x 25 @50% of Squat. Rest 60s.)

Categories: WOD

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