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.
Strength/Skill
A: Overhead Squat (3RM)
B: Deadstop Good Morning(Sumo) (3RM. )
https://www.youtube.com/watch?v=VjDwG9zv51c
Metcon
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