Get Loaded

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the power clean. All sets should be done resetting between reps. If you’re able, use band tension and use 50% of 1RM. Back Rack RFESS should be challenging for all sets.

– Metcon: All sets are intended to be done at 100% effort with an empty sled. If you’re using a HR monitor your HR should come down to 115 before starting your next set (for most of you 90s-2:00.)

View Public Whiteboard


A: Power Clean (6 x 3 @75%, every 90s)

B: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.
Back rack today.


C: Metcon (No Measure)

8 Rounds of:

20s Sledpush All Out Sprint

Rest 90s.

8 Rounds of:

30s Heavy Farmer Carry

Rest 60s.

Accessory Work

D: Banded Pull-Through (4 x 30. Rest 60s.)

Categories: WOD

Previous Post: