CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Power Clean (8 x 2 @80% of double from last week, every 90s)
B: Back Squat (Build 2 HEAVY, perfect set of 4 in 7 sets. Rest 2m)
– Roughly 85% of 1RM.
– If you have access to a safety bar, use it.
Conditioning
C: Metcon (Time)
4 Rounds for quality:
15 Power Snatches (135, 95)
20 Walking OH Lunges (135, 95)
Rest 3:00
Accessory Work
D: Warm-up (No Measure)
Reverse Hypers: 4 x 25 @50% of Back Squat
Then,
2:00 Half-Kneeling Biphasic Hip Flexor Stretch (60s each)
2:00 of Parasympathetic Breathing