CrossFit Carolina Beach – Competitors Training
Strength/Skill
B: Sumo Deadlift (Build to a tough set of 3 in 7 sets. Rest 2-3:00.)
– Elevate Plates 2″ off of the floor (roughly 25# plates)
– This will be tested next Monday for a 1RM.
– 7 TOTAL sets
Metcon Prep
C: Warm-up (No Measure)
A: Front Squat: Build to Metcon Weight.
B: Bar Muscle-ups or Scaling Option WU
Conditioning
D: Johnny B-Good (Time)
For time:
30 Front Squats (155, 105)
30 Bar Muscle-ups
L3: (135, 95) (C2B Pull-ups)
L2: (115, 75) (Band Assisted Pull-ups)
L1: (53, 35 – Goblet Squat) (50 Ring Rows)
10:00 Time Cap
E: Metcon (Time)
After 10 minutes rest:
For TIme:
30 Power Cleans (185/125)
30 Bar Facing Burpees
Accessory Work
D: Single Leg DB RDL w/ Support (3 x 10 ea. Rest 30s.)
https://www.youtube.com/watch?v=PcokL9gHgOA
Then,
2:00 of Parasympathetic Breathing