CrossFit Carolina Beach – Competitors Training
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