It’s heavy, yo

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of dynamic effort(DE) work with Squat and Clean. All sets should be smooth/fast. For your squats, this week use a wider stance than normal for all sets. Today’s work is to be done in one session and includes all your pieces in one ie. strength-speed, assistance/conditioning. For your yoke carries, these should be heavy, but manageable for all sets. Wear a belt for yoke.

View Public Whiteboard


A: Back Squat (3 x 5 @75%, 3 x 3 @80%, every 90s. )

– Use a wider stance than normal for ALL sets.

B: Squat Clean (3×2@80% 3×1@85%)

3 x 2 @80% of Last Monday, every 60s.

3 x 1 @85% of Last Monday, every 60s.

– reset between all reps

C: Sled Drag Power Walk (10 x 60 yards @AHAP. Rest 60s.)

D: Yoke Carry (Back Rack) (10 x 100 Ft. Rest 90s.)

Back Rack Yoke Carry
– use a challenging weight for all sets.

E: Reverse Hypers (3 x 30 @50% of your Back Squat. Rest 60s.)

Categories: WOD

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