CrossFit Carolina Beach – Competitors Training
– Strength: We’ll start off today using a ”contrast method” by using single-strand band-tension first, then remove the bands and build to a 1RM. You’re going to notice this will potentiate your band-less sets. Shoot for a 5# PR. Last tested 12/10.
– Metcon: There is only one piece today so effort should be close to maximal. There are two options for weights today – if you’re able to move fast with the ”Rx+” weight then go for it. Expect to see this one again in 12 weeks.
Strength/Skill
A: Power Clean (1 RM, but as follows…)
5 x 1 w. single strand band resistance up to a heavy set.
Then remove the bands,
4 x 1 up to a 1RM.
B: Good Mornings (4 x 6 building. Rest 90s.)
Metcon
C: Chuck Rhoades (AMRAP – Reps)
AMRAP 7:
Squat Clean Thrusters (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
AMRAP 7:
10 Thrusters (95, 65)
10 Burpees