Competition Day

CrossFit Carolina Beach – Competitors Training

– Competition: Today is a change of pace, but treat this as you would a competition and give it your all. Tomorrow will be an ”easier” day so don’t hold anything back today. Post videos and scores to the Facebook group.

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A: Metcon (No Measure)

With a partner

1 running clock for everything. Deets below…

B: Snatch (0-8:00 for 1 rep. Each.)

C: Sled Push (10:00-18:00 Max Load in 20-yard sledpush)

1 Length for max load.

D: Metcon (AMRAP – Rounds)


Max 1 Lap Heavy Yoke Carry Trips – you choose the weight

E: Metcon (Distance)


Max Distance Farmer Carry, AHAP – handles with close to BW on each if possible.

F: Metcon (Time)


“Isabel” 30 Snatches (135, 95)

“Grace” 30 Clean + Jerks (135, 95)

30 Ring Muscle-ups
Split Work as you see fit.

Accessory Work

G: Metcon (No Measure)

15 Minutes of Zone 1 Recovery Work i.e. bike, row, jog, ski erg at an easy pace


5 Minutes of Static Stretching

Categories: WOD

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