CrossFit Carolina Beach – Competitors Training
– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow for both to gain full recovery for all sets and sustain a high level of output throughout, around 80-85%.
With that said, your weight choices should allow for unbroken sets for ALL ROUNDS particularly with the DB Hang Power Cleans, these need to be light. On the other hand, your farmer carries should be heavy.
These should be a challenging 1 lap.
After the metcon you have the option of doing zone 1 cyclical recovery work – 120-130 BPM.
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
*One athlete completes a full round at a time
Rest 2:00minutes
B: Metcon (AMRAP – Rounds and Reps)
12:00-22:00
200 Meter Run
12 DB Hang Power Cleans (50, 35)
*One athlete completes a full round at a time
Rest 2:00minutes.
C: Metcon (AMRAP – Rounds)
24:00-34:00
1 lap Farmer Carry Intervals, 70% total weight of deadlift.
*One athlete completes a full round at a time
Accessory Work
D: Metcon (No Measure)
10 Minutes of “Recovery Work”
– Easy bike, jog, row, ski erg, air runner.