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.
Strength/Skill
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.
Metcon
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