CrossFit Carolina Beach – Competitors Training
– Strength: Week two of Dynamic Effort work. All sets should be fast/efficient. If needed drop the loading so you can move fast. Faster > heavier weight and slower movement.
– Metcon: The purpose of Today’s Metcon is to be done near maximal effort. Compare your time to 8/6 when this was last tested. The sooner you finish the more time you’ll have to recover for your clean max.
We hit a 2RM pre-fatigued on 8/23 for your reference. Your legs may be too fatigued to hit a full clean so it maybe smart to opt for a power clean and end on a high note.
Strength/Skill
A: Wide Stance Box Squat (5 x 5 @55% + 25% chain weight, every 60s.)
https://www.youtube.com/watch?v=4eUX8FWk_tI
B: Deadlift against a band (8 x 2 @55% of Last Monday, every 30s.)
https://www.youtube.com/watch?v=F6xPIZC6lhM
Metcon
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)
at 10:00 minute mark, part 2
D: Clean (1RM)
Find 1RM minutes 10-13
Accessory Work
E: Banded Pull-Through (150 Reps)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be