More Strong Stuff

CrossFit Carolina Beach – Competitors Training

– Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique.

We’ll conclude today’s work with a squat clean challenging single over the course of 6 sets done every 60s. The purpose of the squat clean work is to work up to a heavy single – roughly 85% of 1RM in 6 quick sets. End on a high-note – there should not be any missed reps here.

– Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system. This workout is more of an accessory piece but will still elevate peoples heart-rates as well as challenge them from head to toe. All weight choices should be heavy.

View Public Whiteboard


A: Back Squat (3 x 5 @80%. Rest 2:00 – 4 warm-up sets/3 work sets)

B: Squat Clean (6 x 1, every 60s. )

– add weight each set up to a heavy single.


C: Metcon (No Measure)

EMOM 20:

Minute 1: 10 Deadlifts (conventional touch n go)

Minute 2: 10 Goblet Box Squats (AHAP)

Minute 3: 10 Sumo Deadlifts (same weight as conventional) (touch n go)

Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)

*Your choice of weights today – challenging, but there should be UB without any breakdown in technique.

Accessory Work

D: Metcon (No Measure)

5 Minutes of Static Stretching

Categories: WOD

Previous Post:


Next Post: