CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM in the close grip chin-up over the course of 6 sets.

– Metcon: Today’s metcon is more of an accessory piece of the upper-body, but don’t underestimate this work – you should be able to complete sets of at least 5-10 reps throughout.

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A: Weighted Pull-ups (3 RM over 6 sets)


B: Metcon (Time)


DB Hang Power Cleans (50, 35)

Handstand Push-ups (any style)
Straight into part 2

C: Metcon (No Measure)


DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set (pronated grip)

Accessory Work

D: Banded Overhead Tricep Etensions (4 x 25. Rest 60s.)

Categories: WOD

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