CrossFit Carolina Beach – Competitors Training
– Strength: This is the final week of these variations. All sets should look the same as last week, i.e. fast/smooth.
– Metcon: The goal today is to sustain 90% effort for all sets. You should need this entire rest interval to recover if you push these hard enough.
Warm-up
A: Seated Dynamic Box Jumps (*After your WU sets this 15 x 1 )
https://www.youtube.com/watch?v=EPEb6nMEaGg
to WU the CNS
“work sets” to a challenging height. every 30s.
Strength/Skill
B: Power Clean (6 x 2 @85% every 90s. – reset reps)
C: Wide Stance Box Squats (8 x 2 @60% + 25%Band tension, every 60 seconds)
Metcon
D: Metcon (Time)
5 Rounds of:
20 Calorie Bike
20 Double KB OH Walking Lunges (53s, 35s)
Rest 3-4:00
Record slowest round but mark all in notes