Sept. 20th

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Metcon (No Measure)

EMOM 20:

ODD Minutes: 5 Strict Pull-ups

EVEN Minutes: 10 Strict Bar Dips

Conditioning

B: Metcon (Weight)

Every 4:00 x 5 Sets:

15 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

Accessory Work

C1: KB Tricep Extensions (3 x 15, no rest)

https://www.youtube.com/watch?v=IahiNLDg8Ok&feature=youtu.be

C2: Banded Face Pulls (3 x 30. No rest.)

Then,

2:00 Global Foam Roll Lats

2:00 Global Foam Roll Pecs

3:00 P. Breathing

Categories: WOD

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