December 3rd.

CrossFit Carolina Beach – Competitors Training

– Strength: Make sure you have two spotters, one on each side of the bar. Last tested on 12/3. The goal should be a 5#. Don’t get greedy and miss more than once. Remember, no more than 3-4 singles above 90%.

– Metcon: Each section is meant to be done at 90-95% effort so just slightly under your maximal effort. Your times will likely differ by around 60s-90s. Last tested on 12/3.

View Public Whiteboard


A: Wide Stance Box Squats (5-4-3-2-1+. Rest 2:00)

– 16-18″ Box

– Compare to 12/3.


B: Metcon (Time)

For time:

30 Calorie Bike

30 Front Squats (155, 105)

30 Lateral Burpees

C: Metcon (Time)

Rest 10:00

For time:

30 Calorie Bike

30 Power Cleans (155, 105)

30 Lateral Burpees

Accessory Work

D: Glute-Ham Raises (4 x 10. Rest 60s.)

– light medball held against chest

E: Banded Pull Downs (6 x 10. Rest 60s. Then, 5 Minutes of P. Breathing)

5 Minutes of P. Breathing

Categories: WOD

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