Heart Breaker

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Floor Press (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

B: Chest-To-Bar Pull-ups (3 x submax. Rest 90s.)

– 2-3 reps short of failure. Record total reps.

– butterfly

Conditioning

C: Heart Breaker (AMRAP – Rounds and Reps)

AMRAP 8:

15 Push Press (115, 75)

15 SDHP (115, 75)

RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

*Beginner:

AMRAP 8:

10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Accessory Work

D: Metcon (AMRAP – Reps)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded Pull-aparts

1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.

Categories: WOD

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