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.

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Strength/Skill

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

L-Sit

Legless,

or scale appropriately

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

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

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

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)

AMRAP 12:

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

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