CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Power Snatch (1RM. Rest 2:00)
B: Front Squat Clusters (Build to a heavy 2.2.2 (15s). Rest 3:00)
https://www.youtube.com/watch?v=5K8M5MepyFg
Metcon
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
Accessory Work
D: Banded Pull-Through (5 Minutes Max Reps)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
then: Heavy Sandbag Hold accumulate 3:00 (Before each hold, complete 3 Sandbag Cleans)