CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speedwork/accessory work. Loading should be 5% heavier this week.

– Metcon: Similar work to last week – all sets should be 100% effort. This is the final week of this work.

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A: Power Clean (5 x 3 @75%, every 90s)

B: Bulgarian Split Squat (5 x 5 ea. Rest 90s. Heavier than last week)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.


C: Metcon (No Measure)

8 Rounds of:

30s Sledpush All Out Sprint

Rest 90s.

8 Rounds of:

30s Heavy Farmer Carry

Rest 60s.

Accessory Work

D: Straight Leg Sit-Ups w. DB (4 x 15. Rest 60s.)

Categories: WOD

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