It’s getting real.

CrossFit Carolina Beach – Competitors Training

– Strength: This is the final week of our floor press work. This week the loading is lighter intentionally in which you should be able to be explosive on each rep. Use a medium grip for all sets.

– Metcon: Both pieces are intended to be done around 75% effort, meaning your output will not fall off for the entire 10 minutes. You should NOT be hitting failure with any of the gymnastics work. Plan accordingly.

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A: Floor Press (no tempo this week: 8 x 3 @60%, every 60s.)

B: Ring Rows (6×10. Rest 60 sec. Feet elevated. Wear a vest.)

3 sets pronated

3 sets nuetral.


C: Metcon (AMRAP – Rounds and Reps)

Amrap 10

2 Legless Rope Climbs (Ladies 1 Legless + 1 Legs)

20 Alt. DB Snatches (50s, 35s)

20 T2B

Rest 2:00 the 2nd metcon.

D: Metcon (AMRAP – Rounds and Reps)

7/5 Strict HSPU

7/5 Strict L Pull-ups

21/18 Calorie Ski Erg or Row.

Accessory Work

E1: Hammer Curls (3×25. Use fatgripz.)

E2: Bent Over Delt Raises (3×25. Thumbs Up.)

Categories: WOD

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