Max Effort Upper

CrossFit Carolina Beach – Competitors Training

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Barbell Work

A: Push Jerk (Find a heavy Touch n’ Go Double)

Over 6-7 sets. Rest 2 minutes

Accessory Work

B: DB Floor Press (4 x 12. Rest 60 sec)

C: Inverted Barbell Rows (supinated Grip: 4 x 12-15. Rest 30s. )
Wear a vest

D: Push-ups (100 AFAP)

E: Toes-To-Bar (100 AFAP)

Second Session of the day

A: Metcon (No Measure)

30 Min Cardiac Output
130-150 BpM

Run, row, ski, ride, or combo

B: Tricep Extension (Banded. Not machine. reverse grip. 100 AFAP)

On the lat machine

Categories: WOD

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