It’s Harder

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.

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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


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)

Accessory Work

F: Reverse Hypers (2 x 30 @50% of Back Squat. Rest 60s.)

Categories: WOD

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