CrossFit Carolina Beach – Competitors Training
– Strength: Week 2 of Dynamic Effort work with Front Box Squat + Snatch Complex. Get wide with your stance on Box Squat! Your shin should be VERTICAL. Loading is only 5% heavier so bar speed should be on point.
– Metcon: Today’s Metcon is to be done at around 80-85%. While this workout is simple on paper, fatigue will set-in fast if you’re not smart with your pacing. Also, NO SKINNED SHINS today! Don’t rush your box jumps! Stepping will keep your HR down and ensure you’re not getting complacent. Once the Metcon is complete and you feel recovery perform 15 minutes of ”easy” sled work meaning a weight on the sled that you can feel but allows you to work for 15 minutes continuously.
Warm-up
A: Metcon (No Measure)
After your Warm-up Complete 20 Kneeling Jumps + Vertical Jumps to WU CNS
*If you performed these last week, use a light weighted vest this week.
Strength/Skill
B: Front Box Squats (8 x 3 @55% of Monday + 25% Band Tension, every 60s)
C: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (5 sets @75% of Snatch, every 90s. )
Metcon
D: Metcon (AMRAP – Reps)
AMRAP 7:
3 Deadlifts (275, 185)
3 Box Jumps w. step down (30, 24)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
12……
E: Metcon (No Measure)
Sled drag
all directions. 15 minutes. Ear a vest.
Accessory Work
F: Metcon (No Measure)
1) Reverse Hyper: 5 x 25 @50% of your Squat. Rest 60s.
2) Banded Facepull-apart: 5 x 30. Rest 30s.