CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Speed Strength work with the Front Box Squat + 3 Position Squat Snatch. By now, you should know the intent of this work – efficiency, speed, and perfect technique. Make sure you’re properly warm ramping up to your work weights in 3-5 sets.
– Metcon: All work is done for quality so worry less about the clock and just work consistently for each interval of time. The AMRAP 6 should allow you to work on perfect barbell cycling. Nothing today should make you sore so be adjust loading as you see fit.
Strength/Skill
A: Front Box Squats (8 x 3 @50% of 1RM Front Squat from 12/17, every 60)
8 x 3 @50% of 1RM Front Squat from 12/17, every 60s
– Use band tension or chains. This should account for roughly 25% of your 1RM
– Parallel Box (15-16″)
B: 3 Position Snatch (6 sets @70%, every 90s.)
1 from High Hang
1 From Mid Patella
1 From Ground
– high hang + hang + hang below the knee
– use straps if needed
Metcon
C: Metcon (Distance)
10 Minutes of:
Sledpull Powerwalk x max distance with a lightweight
straight into D
D: Metcon (Distance)
8 Minutes of:
100 Ft. Single Arm Farmer Carry (70, 53)
Switch arm every 100
Straight into E
E: Metcon (AMRAP – Rounds and Reps)
6 Minutes of:
6 Power Cleans (135, 95)
6 S20H (135, 95)