CrossFit Carolina Beach – Competitors Training
– Metcon: Today’s workout should be fun, but very strategy oriented. For max #1 the aim should be to hit a PR.
Part #2, you should be able to find a consistent 75% effort for the entire 20 minutes breaking thrusters and C2B as needed so you are NOT stopped in your tracks.
For part #3, you’re intentionally going to be pre-fatigued but give this your best effort as if it was an Open WOD.
A: Metcon (No Measure)
Here is the format for today. There will be scores for each section that you may enter, but follow the time lines given here.
With a running clock:
0:00-8:00
1 Rep Max Thruster from a Rack.
*Total load from both athletes
10:00-30:00 AMRAP:
30 Calorie Row
20 C2B Pull-ups
10 Thrusters (135, 95)
30:00-38:00
1 Rep Max Power Clean + Jerk
B: Thruster (1 RM from a rack.)
Score your own here, but mark you and your partners total in your notes.
C: Metcon (AMRAP – Rounds and Reps)
10:00-30:00 AMRAP:
30 Calorie Row
20 C2B Pull-ups
10 Thrusters (135, 95)
Split work in half, but in any scheme you want.
D: Power Clean + Push Jerk (1 RM)
Score your own, but mark you and your partner total in the notes.
Accessory Work
E: Banded Pull-Through (Accumulate 300 Banded Pull-Throughs solo.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
40-70 reps per set.