CrossFit Carolina Beach – Competitors Training

– Strength: This work should be relatively quick today and not take away from the Metcon. You will need your Box Squat max for the coming week’s Dynamic Effort Work.

– Metcon: Today’s Metcon is largely about strategy as the sheer amount of volume of HSPU will start to add up. If you’re a HSPU ninja, I’d shoot for 45 out of the 90 total reps as STRICT reps, and perform KIPPING for the remaining 45 reps. Today is a change of pace, so have fun!

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A: Front Box Squats (wide stance: 1RM)

Rest 2:00

– Use a box that puts you at parallel.

B: Power Clean (8 Min EMOM. Building)


C: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Accessory Work

D: Sled Drag Power Walk (400 total, alternate forward,backward, laterally.)


Categories: WOD

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