Gettin’ Better

CrossFit Carolina Beach – Competitors Training

– Strength: Final week of these DE variations. All sets should be fast/perfect technique. Make sure you don’t waste time transitioning between Front Squat/Cleans. Warm both up before starting the clock so you can go right from your Front Squats to Power Cleans.

– Metcon: Piece #1 should be highly uncomfortable 90%+ effort. You should have plenty time to recover for piece #2, but for the second piece we just want ”consistency” around 80%. The leg burn is going to tough here so managing that is your goal. #growquadsquad

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Strength/Skill

A: Front Rack Box Squat (EMOM 6: 3 Front Box Squats@60%+Band Tension)

B: Power Clean (8 x 2 @80%, every 60s. – Reset on each rep)

Metcon

D: Metcon (Time)

10 RFT:

10 KBS (53, 35)

10 Burpees

E: Metcon (Time)

When the clock hits 20:00

5 RFT:

10 Calorie Bike

20 DB Walking OH Lunges (50s, 30s)

Accessory Work

F: Reverse Hypers (4×25)

Categories: WOD

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