CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: 1 Push Jerk + 1 Split Jerk (Max in complex. Rest as needed.)
Max in complex of:
1 Push Jerk + 1 Split Jerk
*In between sets complete 10-15 Slow + Controlled Banded Pull-aparts
Conditioning
B: Metcon (Time)
For time:
50 Ft. Handstand Walk
50 Single Arm DB Push Press (left) (60, 45)
50 Single Arm DB Push Press (right)
50 Ring Dips
50 DB Renegade Rows (right/left = 2 rep) (60, 45)
50 DB Push-ups
50 C2B Pull-ups
50 Ft. Handstand Walk
Accessory Work
C1: Zottaman Curl (3 x 10. Rest 60s.)
https://www.youtube.com/watch?v=lq4HILmZEtA&feature=youtu.be
– use fatgripz if possible.