CrossFit Carolina Beach – Competitors Training
– Metcon: You will work with a partner today completing a full round at a time. This should allow you to maintain a higher level of effort for each 10 minute AMRAP.
Loading should allow for UB sets so making sure pull-up scaling and barbell loading is on point is important.
This workouts ends with ”recovery.” This is to drive the parasympathetic nervous system. You have the option here of completing a row, jog, light sledpull, bike or ski erg. This should be EASY/CONVERSATIONAL work where your heart-rate does NOT exceed 50% of Max.
Metcon
A: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Deadlifts (155, 105)
10 Box Jumps w. step down (24, 20)
10 Wallballs (30, 20)
B: Metcon (AMRAP – Rounds and Reps)
12:00-24:00 AMRAP:
8 Front Squats (155, 105)
8 Box Jump Overs (24, 20)
8 C2B Pull-ups
C: Metcon (No Measure)
26:00-46:00 RECOVER:
Easy Jog, Bike, Row, or Sledpull for Recovery