CrossFit Carolina Beach – Competitors Training
– Strength: Today’s strength work should challenge you, but leave you able to complete all sets with similar rep counts. Take this time to accumulate some volume for both rows and dips. The rows should be light enough to achieve at least 10 reps per set.
– Metcon: Effort today should be around 85%; hard enough to hurt, but not too hard that 5 minutes of rest won’t be enough. Your second time should be within 60-90s of your first time despite the rep scheme is different.
Strength/Skill
1a: Ring Dips (5xAMRAP-1or2. Score highest set)
1b: Barbell Row (5xamrap-1. Rest 45 seconds.)
Pick a weight you can do at least 10 reps.
Conditioning
B: Metcon (Time)
For Time
21-15-9
Burpees Over The Rower
Calorie Row
Rest 5 min, then part 2.
C: Metcon (Time)
For Time
9-15-21
Burpees Over the Rower
Calorie Row
Accessory Work
D: Banded OH Tricep Extensions (4 x 30. Rest 60s.)
https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
*Between sets complete 20 Russian Twists (total)