Partner Conditioning

CrossFit Carolina Beach – Competitors Training

– Metcon: Today you’ll work in teams of 2 with one person working at a time. Split work however you choose but work is divisible by 2 so that should be relatively easy to configure today. Each section of this workout is a 15-minute AMRAP with the exception of the ”recovery” work – this will be done on your own (not in teams of 2.)

The goal of this recovery work is to drive the parasympathetic nervous system. Overall, this workout should be fun today and completed at around 75-80% effort – the overall level of effort will depend on how you fee after this weeks programming.

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A: Metcon (AMRAP – Rounds and Reps)

In teams of 2 with a running clock:

0:00-15:00 AMRAP:

600 Meter Run

90 Wall balls (20, 14)

180 Double Unders

Rest 2 minutes

B: Metcon (AMRAP – Rounds and Reps)

17:00-32:00 AMRAP:

600 Meter Medball Run (20, 14)

60 DB Hang Power Cleans (50, 35)

120 Air Squats

Into recovery work.

C: Metcon (No Measure)

32:00-52:00, on your own at an easy pace, Recover:

3 Options:

Easy Row

Easy Bike

Easy Jog

*Choose 2 and perform 10 minutes of each.

Categories: WOD

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