James B

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are building to a 3RM 1 1/4 Front Squat over the course of 6 sets. The purpose of the 1 1/4 Squat is to provide time under tension, reinforce the bottom of the squat, and provide a new variation. This was last tested 10/29/18. The goal is to beat your current 3RM by 5#s. Power Snatches with a single strand band you’re building to moderate weight. These done TOUCH N GO.

– Metcon: This is a benchmark workout that is intended to challenge you to maintain a near maximal pace for all 4 rounds. For that to happen loading must be light – all UB reps for as long as possible. This workout is intended to rely on mainly anaerobic metabolism and rest intervals should be kept short if possible. This was last tested 1/1/19 – the goal here should be for a small PR of 30-45 seconds.

The second piece is an accessory piece for the lower-body/core – quality over quantity. Glute Ham Raises are done BW only.

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A: Front Squat 1.25 (3-3-3-3-3-3. Rest 2:00 – Build to a 3RM.)

Down slower than up. 1.25 Front Squats.

B: Power Snatch (Against a single strand band)

3-3-3-3-3. Rest 90s.

– add weight each set.


C: James B (Time)

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

D: Metcon (No Measure)

Then when recovered,

Not for time:


Heavy Goblet Squats

Glute Ham Raises

Weighted Straight Leg Sit-ups

Accessory Work

E: Metcon (No Measure)

5 Minutes of Static Stretching

Categories: WOD

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