Simple Man

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.

View Public Whiteboard


A: Wide Stance Box Squat (5 x 5 @55% + 25% chain weight, every 60s.)

B: Deadlift against a band (8 x 2 @55% of Last Monday, every 30s.)


C: Simple Man (Time)

For Time:


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)

Categories: WOD

Previous Post:


Next Post: