CrossFit Carolina Beach – Competitors Training
– Strength: Build to a 1RM Front Squat over the course of 7-9 sets. Last tested on 8/13.
Touch n go deadlifts are aimed at improving your efficiency as you build to 2-3 challenging rounds.
– Metcon: This Metcon will challenge every aspect of your performance ie. breathing, local fatigue, gymnastics, barbell cycling. Effort should be around 85-90%. Denote times from each section and your TOTAL time.
A: Front Squat (1RM.)
B: Deadlift (8 x 3, every 60s.)
– Start at 50% and build in weight
– Your last 2-3 sets should be very challenging.
C: Reindeer Games (Time)
For total time:
50 Front Rack Walking Lunges (135, 95)
40 Power Cleans (135, 95)
30 Power Snatch (135, 95)