CrossFit Carolina Beach – Competitors Training
– Strength: If you have a banded deadlift max that was within the last 6 months aim to beat that by 5#s.
– Metcon: High Effort piece – 85-90% effort. Loading should be heavy but still, allow for consistency across all sets. Last tested on 10/25.
Strength/Skill
A: Banded Conventional Deadlift (5-4-3-2-1+. Rest 2:00 – build to a 1RM.)
https://www.youtube.com/watch?v=_7daCouKP-0
B: 2 Power Clean + 2 Front Squat
Build to Metcon weight in 3 sets
Conditioning
C: Simple Man (Time)
For Time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
9:00 Cap
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Then;
Rest 2:00
Sledpull Powerwalk: 6 x 60 yards. Rest 60s.
– hold a heavy medball against your chest (at least 50# for guys and 30# for ladies.)