Rinse and repeat

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place.

– Metcon: Today’s ”metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. You may be surprised how tough this one is.

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A: Split Jerk (– Build to a 1RM (3-4 singles above 90%))

B: Snatch Grip Behind the Neck Push Press (3 x 5. Rest 90s. Find heavy 5)

Push press from behind the neck with a snatch grip


C: Metcon (AMRAP – Rounds and Reps)


8 Hang Power Cleans (135, 95)

8 Push Press (135, 95)

200 Meter Run

Rest 2:00

C+: Metcon (AMRAP – Rounds and Reps)


8 Barbell Rows (135, 95)

8 Strict HSPU

200 Meter Run

C++: Metcon (No Measure)


10 Minutes of Zone 1 Work:

Bike x 5 minutes

Row x 5 Minutes

Accessory Work

D: Half Kneeling Low Banded Wood Chop (3 x 10 ea. Rest 60s.)


Categories: WOD