CrossFit Carolina Beach – Competitors Training
Strength/Skill
B: Push Press + Push Jerk + Split Jerk (6 x 1 + 1 + 1 @80% of Push Press, every 90s.)
Rx+: (Against single strand mini-bands @60% of Push Press)
C1: Tricep Rollback Extensions (3-4 x 12-15. No rest.)
https://www.youtube.com/watch?v=heL5eKVPABM
C2: Inverted Barbell Rows (supinated grip: 3-4 x 12-15. Rest 60s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
Conditioning
D: Metcon (Distance)
Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.
* Every time you stop complete 10 KB Curls (same weight ideally).