CrossFit Carolina Beach – Competitors Training

– Metcon: 3, 12 minute AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in big sets ie. 2 sets or less.

Effort should be around 80% for all AMRAPs. The second AMRAP your effort will likely be slightly lower even though 3 minutes of rest between workouts. This will be a quicker rest interval than you think because of the nature of the movements.

Also, the sledpush does NOT have to be a sprint, but should not be a ”walk” either. There is NO Dynamic Effort strength work today, but we’ll start a new cycle next week. The final piece should be done at a slow/consistent pace.

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A: Metcon (AMRAP – Rounds and Reps)


100 Meter Sledpush (light)

5/3 Ring Muscle-ups

15 S20H (135, 95)

15 Box Jumps w. step down (24, 20)

Rest 3:00

B: Metcon (AMRAP – Rounds and Reps)


100 Meter Sledpush (light)

5/3 Bar Muscle-ups

15 Hang Power Cleans (135, 95)

15 Wallballs (30, 20)

Rest 3:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w. a weighted vest:

100 Foot Double KB OH Carry or 100 Ft. Yoke OH Carry (AHAP)

15 Inverted Rows (alternate grips)

15 Push-ups

Accessory Work

D: Metcon (No Measure)

Banded Facepull-aparts

Reverse Grip Banded Pushdowns:

Accumulate 150 Reps of each in superset fashion.

Rest as needed.

Categories: WOD

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