CrossFit Carolina Beach – Competitors Training

– Strength: Final week of our back squat work. The goal today is to build over the course of 6 sets to 90% for a perfect single. Go off of your most recent back squat and like last week, even if these percentages feel lighter stick to them. We’ll end with some explosive strength work using a new jump variation – these should be done for maximal height.

– Metcon: This workout is about having a strategy that matches your ability in terms of the T2B and breaking wall balls. At no point, should you be at or near failure with the T2B. You should work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit around 75%. Snatches should be light enough to be done touch n go/UB.

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A: Back Squat (Follow percentages below.)

3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%.

Rest 2:00

B: Band Assisted Squat Jumps (6 x 5. Rest 60s.)


C: Nor’easter (AMRAP – Rounds and Reps)


5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)(30/20)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Accessory Work

D: Metcon (No Measure)

Reverse Hypers: 4 x 25@50% of Back Squat. Rest 60s.


GHD Back Raises: 4 x 15 @BW. Rest 60s.

– add weight


Banded Goodmornings: 4 x 25. Rest 60s.

Categories: WOD

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