CrossFit Carolina Beach – Competitors Training
– Strength: Build to a 1RM in the Front Box Squat. We last tested a 2RM on 1/28. Then proceed into Power Snatch + OHS building to a heavy set adding weight every 60s.
– Metcon: Both pieces are intended to be a high effort – 90%. Be careful pushing too hard too early on the first piece. Shoot for 6+ rounds on this one.
Strength/Skill
A: Front Box Squats (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
– 13-15″ Box
– Use the same box height you used from 1/28.
B: 2 Power Snatch + 2 Overhead Squat ( 5 x 2 + 2, every 60s. – building)
Metcon
C: Snatch Balls (AMRAP – Rounds and Reps)
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
Beginner Option:
AMRAP 7:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)
D: Metcon (AMRAP – Rounds and Reps)
At 17:00 minute mark:
AMRAP 7:
5 Squat Snatches (135, 95)
40 Double Unders