Dead arm

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM over the course of 7-8 sets. Have in a plan in place that accounts for a 5 lb PR. Last tested a 1RM on 8/24.

– Metcon: Both pieces today are intended to be a maximal effort with the bar of completing all work in as few of sets as possible. There will be massive amounts of local fatigue if you’re not smart. Post your times for both.

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A: Power Clean (5-4-3-2-1+. Rest 2:00)

B: 1-Arm KB Row w. rotation: (4 x 10 ea. Rest 60s.)


C: Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)

*9:00 Time Cap

Rest 10:00 then part 2.

Accessory Work

D: Metcon (No Measure)

OH Banded Triceps Extensions: 4 x 25. Rest 60s.

Categories: WOD

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