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.
Strength/Skill
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
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
15 Power Snatch (75, 55)
30 Double Unders
15 Push-ups
Rest 2:00
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
3 Bar Muscle-ups
10 Power Snatch (75, 55)
30 Double Unders
Rest 2:00
E: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
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