Bones Jones

CrossFit Carolina Beach – Competitors Training

– Strength: Take 8-10 sets to build to a 1RM Shoulder press. 5-4-3-2-1+ means we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of current 1RM. A good rule of thumb is to limit PR attempts to 1 or 2 tries, especially is the first attempt is a failed rep. The problem with movements like the shoulder press is people tend to fail too soon and skip the proper ramp-up – this shouldn’t happen. Last tested on 4/19.

– Metcon: Today’s Metcon is intended to be done at 80% effort where your athletes have the goal of keeping their splits within 20s-30s of each other. In this case, starting off around 70% and adjusting your dynamic energy control (pacing) as the workout progresses is smart as well as allowing the body time to adjust to the demands of the workout. Overall, T2B/S2OH should be capable of being done UB. The second AMRAP the strategy should be same as the first. Last tested on 3/2.

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A: Shoulder Press (5-4-3-2-1+. Rest 2:00)

B1: Chest Supported DB Rows (3 x 20. No rest.)

B2: Band Assisted Squat Jumps (3 x 60. Rest 60s.)


C: Jones Bones (AMRAP – Rounds and Reps)


10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
Rest 2 minutes then part two

D: Metcon (AMRAP – Rounds and Reps)


10 GHD Sit-ups

10 Hang Power Snatches (135, 95)

200 Meter Run

Accessory Work

E: DB Curls (4 x 10. Rest 60s.)

Categories: WOD

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