Raw Strength

CrossFit Carolina Beach – Competitors Training

– Strength: The goal for today is to build to near maximal sets of both the squat snatch + hang squat snatch and back squat.

Your RDLs should be heavy for all sets.

There is no extra conditioning so focus on getting the most out of your strength work today.

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A: Snatch Complex 1 frm ground 1 from hang. (EMOM 10 building to todays max.)

B: Back Squat (10×2 every 90 seconds building to today’s max)

C: Romanian Deadlift (5 x 5 @100% of Clean for all sets. Rest 2:00)


D: Reverse Hypers (4 x 25 @50% of Back Squat. Rest 60s.)

or sub back extensions on GHD 4×25

Accessory Work

E: Standing Banded Ab Pulldowns (100 reps)


Categories: WOD

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