Double down then all in

CrossFit Carolina Beach – Competitors Training

– Strength: Build to 5RM touch n go reps over the course of 4-5 sets with added band tension. This was lasted tested on 8/20 so your set-up should be the same.

– Metcon: Both AMRAPs should be done with a high-level of effort, around 90%. After the second AMRAP, you have 8 minutes to build to a max Snatch (any style.) This is meant to mimic a similar scenario that could arise in the CF Open performing Strength-speed work under fatigue.

View Public Whiteboard

Strength/Skill

A: Deadlift against a band (5 RM. Rest 2-3minute between sets.)

https://www.youtube.com/watch?v=F6xPIZC6lhM

B: Glute-Ham Raises (4×10-15. Rest 60 seconds. Add weight if able.)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP
5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 6 minutes, then part 2.

D: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP
5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Immediately into part E

E: Snatch (8 Minutes to find 1RM)

Accessory Work

F: Reverse Hypers (4×25@50% of BS. Rest 90 seconds.)

Perform 15Seconds ELbow plank between set. Squeeze so super hard.

Categories: WOD

Previous Post:

«

Next Post:

»