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CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Front Squat and Sumo Deadlift work. You’ll see this work for the next 3-weeks.

– Metcon: Effort here should be around 85-90%. The remaining AMRAP we are working on consistent cycling of reps AND trying to stay consistent for the entire 7 minutes.

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Warm-up

A: Metcon (No Measure)

10 Seated Dynamic Jumps after your Dynamic Warm-up

Strength/Skill

A: Front Squat (12 x 2 @75%, every 60s.)

B: Sumo Deadlift Against bands (10 x 1 @60%, every 30s.)

Metcon

C: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

D: Metcon (AMRAP – Rounds and Reps)

At 12 minute mark,

AMRAP 7

20 Power Cleans (135, 95)

20 Thrusters (135, 95)

E: Metcon (No Measure)

At 23:00-

Finish with 800 Meter Sledpull Powerwalk @1/2 BW on sled

Accessory Work

F: Banded Leg Curls (200 each leg.)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be

Categories: WOD

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