CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Dynamic Effort work with the snatch complex and clean complex.

– Metcon: Today’s piece should be relatively easy, meaning you should be able to complete all sets without too much trouble. The seated dynamic box jumps are used as a neural charge tool to prime your CNS for 19.2 Go slightly higher than last week.

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A: 1 Power Snatch + 1 Squat Snatch (EMOM 6 @75% of 1RM.)

B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (EMOM 6 @75% of Monday’s)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.


C: Metcon (AMRAP – Rounds)

AMRAP 20 of:

1Lap Asymmetrical Carry (Switch sides at half)

3 Lap Sledpull Powerwalk

5 Seated Dynamic Box Jumps

Rest as needed (60-90s)

Accessory Work

D: Recovery Breathing (Time)

Categories: WOD

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