Run a mile+

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. Take 1 set of each to figure the correct positioning for the inverted rows and correct weight for the DB Bench Press. This work should be illicit a new pump of the biceps and triceps and finish out today’s work quite nicely. The goal of this work is to get a good pump.

– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meters run between rounds is meant to provide built-in recovery so you should not try to push your run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets. This workout should resemble an 80% pace, but the run should be completed around 50-60% effort – again we want to clear lactate during the running sets and allow people to remain efficient. The time cap should allow everyone to finish today.

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A: DB Floor Press (Build to a heavy set of 5. Rest 90s. – Pronated)
5-6 sets

B1: Inverted Barbell Rows (Supinated Grip: 3 x 12-15. Rest 30s.)

B2: KB Tricep Extensions (3 x 12-15. Rest 30s.)


C: Metcon (Time)

For time:


Hang Power Cleans (135, 95)

Strict Chin-ups

*200 Meter Run after each set

20:00 Cap

Accessory Work

D: Metcon (AMRAP – Reps)

Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.

*Every time you stop complete 10-second hollow hold

Categories: WOD

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