CrossFit Carolina Beach – Competitors Training

– Strength: Build to a max over the course of 6-7 sets. You’ll need this number for the next three weeks DE work

– Metcon: ”Elvis.” This workout should be heavy and done as fast singles. Shoot for sub 9 minutes and have a plan in place with how much you’ll need to complete each minute.

View Public Whiteboard


A: 3 Deadlift, 2 Power Clean, 1 Squat Clean (6-7 sets to find max in the complex.)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.


B: Elvis (Time)

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Beginner Alternate Workout:


8-10 Thrusters (light)

8 Burpees

Accessory Work

C: Glute-Ham Raises (Accumulate 50 reps at Bodyweight. Rest 60-90s.)

Categories: WOD

Previous Post:


Next Post: