CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM over the course of 7-8 sets. We’ll be using this rep scheme of 5-4-3-2-1+ for ME work going forward.
This still means that you’ll ONLY have 3-4 singles over 90%. Go for a small PR and move on.

– Metcon: Today’s metcon is meant to be done at 90%. Shoot for UB sets on C2B pull-ups. Add your weight to the bar each round.

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A: Front Squat ((22×2)Wave load 5-4-3-2-1-1-1-1. Rest 2:00)

Find a 1 RM after having accumulated a lot of volume.

B: Power Clean (EMOM 8 to find TnG 2RM. )

Start at 50% minute 1 and build. Have plates ready to shuffle on.


C: Metcon (Time)

For Time
15 Power Cleans (155, 105)

21 C2B Pull-ups

12 Power Cleans (185, 125)

15 C2B Pull-ups

9 Power Cleans (205, 135)

9 C2B Pull-ups

12:00 Cap

Accessory Work

D: Reverse Hyper(Single Leg) (5 x 15-20 ea. Rest 60s. 10-15% of BS)

Categories: WOD

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