CrossFit Carolina Beach – Competitors Training
– Strength: Final week of Speed Push Press. Speed should still be maintained despite slightly heavier loading.
– Metcon: Today’s work should be completed between 75-80% effort (slower on the cyclical piece to ensure recovery between sets.) T2B and HSPU should be completed UB today.
A: Push Press w/ bands (5 x 3 @75% of three Friday’s ago, every 90s.)
B: Inverted Barbell Rows (5 x 12. Rest 60s. – supinated grip)
C: Metcon (Time)
18/15 Calories Bike OR Ski Erg
9 Strict HSPU
D: KB Hammer Curls (4 x 10. Rest 60s.)
*Between sets complete 30 Banded Pull-aparts with an underhand grip.