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.
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