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CrossFit Carolina Beach – Competitors Training

– Strength: Make sure you remember today’s number as you’ll see this again in 12-weeks.

– Metcon: Piece #1 will challenge your back, biceps, so use the 200m to recover – don’t push these run intervals.

The second piece: skill level increases as well as the demand on your grip which is by design so be smart knowing you’re already pre-fatigued from the first workout. Both pieces should be ”sustainable” 80%.

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Strength/Skill

A: Bench Press (5-4-3-2-1+. Rest 2:00)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Legless Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

Rest 2:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5/3 Bar Muscle-ups

20 Hang Power Cleans (95, 65)

200 Meter Run

Accessory Work

D: Metcon (No Measure)

Shoulder Circuit

To be preformed unbroken:

Delt Raise

Front Raise

Cuban Press

3×15.