CrossFit

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speed Jerk work. This is based on your max from 10/26.
– Metcon: Pace each section so you can work efficiently and you’re not stopped in your tracks. Effort should be lower today, around 80% knowing that you do NOT have full recovery between workouts.

View Public Whiteboard

Strength/Skill

A: Push Jerk Against Bands (6 x 4 @55% + band tension, every 90 sec.)

https://www.youtube.com/watch?v=8lcWYIF8u2o

B: Strict Handstand Push-Ups (30 Reps in as few sets as possible)

– Rx+: 50 Total Reps (no deficit)

– L3: 30 Total Reps

– L2: 15 Reps Strict + 15 Reps Kipping

*In between sets complete 50 Banded Pull-aparts.

Metcon

C: Metcon (Time)

For time
30-20-10

Alt. DB Snatch (50, 35s)

C2B Pull-ups

Calorie Ski Erg or Bike

12 minute time cap.

then part 2 at 14:00 minute mark

D: Metcon (Time)

For Time
For time:

10-20-30

Hang Power Snatch (95, 65)

Pull-ups

Calorie Ski Erg or Bike

Accessory Work

E: Prone Incline Lateral Raise 21s (4 rounds)

https://www.youtube.com/watch?v=nhxFsIDdhas

7 pronated

7 neutral

7 supinated

Categories: WOD

Previous Post:

«

Next Post:

»