CrossFit Carolina Beach – Competitors Training
– Strength: Week 2 of our Speed-strength work with the Clean/Jerk and Front Squat. All sets should be smooth. Your Front Squat work should be heavy but there should not be any breakdown with 85%. Your sets of 5 x 75% are for increased TUT/Hypertrophy.
– Metcon: 100% Today/Big sets on WB’s and Deads. Be smart, but push your limits here. There is no ”extra conditioning” today so give this one your all.
Strength/Skill
A: Power Clean + Push Jerk (EMOM 6×2@80% of last Monday )
B: Front Squat (6 x 2 @85%, every 90s.)
Then 3×5@75% every 90s.
Metcon
C: Fool in the Rain (Time)
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap
Accessory Work
D: Metcon (No Measure)
1a) Banded Pull-Through: 3 x 50. Rest 30s.
1b) Banded Leg Curls: 3 x 50 ea. + 50 Double Leg. Rest 30s.