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.

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

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.


C: Metcon (Time)

For time

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:


Hang Power Snatch (95, 65)


Calorie Ski Erg or Bike

Accessory Work

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

7 pronated

7 neutral

7 supinated

Categories: WOD

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