Push Pull

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today. Make sure you choose the option that best aligns with your ability so you’re are able to perform the correct amount of volume today.

– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2+ rounds of this workout is your goal for today. Change your grip on your rows every 3rd set i.e. supinated grip, pronated grip, wide grip, medium grip ect.

View Public Whiteboard


A1: Rope Climb (5 x 1-2. Rest 45s.)



or scale appropriately

A2: Weighted Dips (5 x 8-10. Rest 45s)

B: Kneeling Torso Row (4 x 8-10 ea. Rest 60s.)


C: Metcon (AMRAP – Rounds and Reps)


25 Push Press (115, 75)

50 Barbell Rows (115, 75)

75 Hollow Rocks

100 Push-ups

Rest 2:00 minuts, then part 2

D: Metcon (No Measure)


100 Ft. Sledpull Rows

100 Ft. OH KB Carry, Single Arm Right

100 Ft. OH KB Carry, Single Arm Left

50 Banded Triceps Pushdowns

Categories: WOD

Previous Post:


Next Post: