CrossFit Carolina Beach – Competitors Training

– Strength: We’ll be working our Floor Press for the next 3-weeks. If you’re able to use chains, use them and perform 9 x 3 @50% for ALL sets.

– Metcon: We are looking for sustained efforts, around 75% for ALL rounds today. You should be able to complete MOST of this work UB. Find a pace on the rower that is sustainable. Record ALL splits.

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A: Floor Press (3 x 3 @60%, 3 x 3 @65%, 3 x 3 @70%, every 60s.)

– change grip every 3 sets ie. close, medium, wide.

B: Kneeling Torso Row (Accumulate 50 reps each side varying reps per set )

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.


C: Metcon (Time)


Row 500 Meters

15 T2B

15 Power Snatch (95, 65)

5/3 Ring Muscle-ups

Rest 90s after each completed round
Record slowest round. Not each round in notes.

Accessory Work

D: Metcon (No Measure)

3 Rounds of:

40 Banded Reverse Grip Pushdowns

20 Reverse Hypers @25% of Back Squat

*Rest as needed.

Categories: WOD

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