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.
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.