Feels Open

CrossFit Carolina Beach – Competitors Training

– Strength: Compared the last 2 weeks today’s Floor Press work should be slightly heavier and longer sets, more TUT(time under tension). Build to a challenging set.

This does not need to be a max, but only include sets above 60% as ”work sets.” Pull-up work should be challenging sets as well, 3-5 reps per set so use a weight that fits the bill.

– Metcon: Today the challenge will be maintaining consistency with movements that generally carry high-levels of fatigue. Loading should be LIGHT. These will feel much like an Open WOD, but pace it so stay ”safe” and so you’re not close to redlining.

View Public Whiteboard


A: Floor Press (Build to a heavy set of 5 over 6 sets)

B: Weighted Pull-ups (6×4. Rest 2 minutes)

Set 1 + 2: Wide Grip

Set 3 + 4: Ring Pull-ups

Set 5 + 6: Chin-up


C: Metcon (AMRAP – Rounds and Reps)


15 Power Snatch (75, 55)

30 Double Unders

15 Push-ups

Rest 2:00

D: Metcon (AMRAP – Rounds and Reps)


3 Bar Muscle-ups

10 Power Snatch (75, 55)

30 Double Unders

Rest 2:00

E: Metcon (AMRAP – Rounds and Reps)


15 T2B

30 Double Unders

15 Hang Power Clean + S20H (75, 55)

Accessory Work

F: Metcon (No Measure)

1a) Banded Pull-aparts: 3 x 50. No rest. *underhand grip.

1b) Banded Pushdowns: 3 x 50. No rest. *underhand grip

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: