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.
Strength/Skill
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.
Metcon
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:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees