CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM OHS from the rack. Compare your results to 7/2. Then deadstop GM’s. These should be executed with perfect form.

– Metcon: Both pieces today should be near maximal effort, 95% for Jackie and 90% for piece #2. You should be completely recovered for piece #2. Both workouts are a smilar level of output, but the strategy for piece #2 will need to be a bit different in terms how to break your sets.

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A: Overhead Squat (3RM)

B: Deadstop Good Morning(Sumo) (3RM. )



C: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
At 21 minute mark start metcon 2

D: Metcon (Time)

Row 500 Meters

30 Thrusters (115, 75)

50 C2B Pull-ups

9:00 Cap

Accessory Work

E: Reverse Hypers (3 x 30 @20%BS. Rest 60s. )

F: Metcon (No Measure)

5 Minutes P. Breathing

Categories: WOD

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