CrossFit Carolina Beach – Competitors Training

– Strength: Today is week two of our DE work for the Box Squat/Sumo Speed pull. Loading is only 5% heavier and all sets should be fast.

– Metcon: Go for the goal of going UB for as long as possible. Compare to 6/28. Then you’ll finish with a sledpull wearing a weighted vest. This should be done in under 15 minutes and you should not have to stop once.

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A: Box Squats (10 x 2 @55% + 25% of Band Tension, every 60s.)

Squat to a Box
Parrallel box today.

B: Sumo Deadlift Against bands (10 x 1 @65% of Monday, every 30s.)


C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Then when fully recovered,

800 Meter Sledpull @light

*Wear a 20/10# weighted vest if possible.

Accessory Work

D: Prone Banded Leg Curls (150 Double Leg Prone Banded Leg Curls)


Categories: WOD

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