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.

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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.)


C: Chuck Rhoades (AMRAP – Reps)


Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:


10 Thrusters (95, 65)

10 Burpees

Accessory Work

D: Glute-Ham Raises (4 x 8. Rest 60s. Heavier than last week.)

E: KB Squat with lowering (3 x 8-10. Rest 60s. – same weight as last week)

Categories: WOD

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