CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Wide Stance Box Squats (Build to a 1RM. Rest 2:00)
– 15-16″ Box – Parallel
Then,
3 x 5 @75% of 1RM. Rest 90s.
B: Power Snatch + Hang Squat Snatch + Overhead Squat (Build to a challenging 1 + 1 + 3. Rest as needed.)
Build to given Rep Scheme
Conditioning
C: Metcon (Time)
4 Rounds of:
100 Meter Sled Push Sprint
10 DB Hang Squat Cleans (50, 35)
Rest 3:00
Accessory Work
D: Warm-up (No Measure)
100 Banded Pull-throughs, AFAP.
Then,
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings
3:00 P. Breathing