CrossFit Carolina Beach – Competitors Training

– Metcon: Effort today should be around 75%-80%. DB weight – these need to be light. What we are looking for today is a plan that allows people to break DB work into sets that can be sustained until all work is complete – keep in mind DB variations, in particular, Olympic Lift variations are incredibly challenging for most folks and require more control and accuracy. This will get peoples heart-rates up too high causing them to rest for longer than expected if they aren’t careful. How we mitigate this is by keeping sets small 3-5 reps per set. Ring Muscle-ups should be capable of being done 5-5.

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A: Metcon (Time)

For time with a partner:


DB Hang Squat Cleans (50, 35)


Double Unders


Calories Ski Erg (or x2 Rowing Calories)


Ring Muscle-ups

*One person works. Split evenly.


10 Minutes of “Recovery” Work

– Choose between bike, job, row, or light sledpull and perform for 10 minutes at a “conversational” pace.

Categories: WOD

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