CrossFit Carolina Beach – Competitors Training
If you can split these sessions up, do so.
A: Bench Press (5,4,3,2,1,1,1. 1RM after a lot of reps)
B: Barbell Row (4×15. Rest 60 Seconds)
C1: Incline Tricep Extension (3×15. Rest 30)
https://www.youtube.com/watch?v=BxvqeGicPlA
C2: Band Pull Aparts (3×100. Rest 30 seconds)
D: Metcon (No Measure)
Plank against a band
6 x 20s on/10s off.
E: Metcon (No Measure)
3 Rounds of 2:00 on with a partner:
2:00 of Box Jumps w. step down (24, 20)
2:00 of KBS (53, 35)
2:00 of Hand Release Push-ups
2:00 Hang Power Cleans (115, 75)
2:00 Abmat Sit-ups
Then,
800 Meter Farmer Carry w. sled attached to your belt (light sled) (35, 25 Kettlebells). This is done on your own.
*One person works. Split however desired