CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Dynamic Effort work with Front Box Squat + Snatch Complex. Get wide with your stance on Box Squat. Shins should be vertical.
– Metcon: Each set is intended to be done at MAXIMAL effort. You should need that entire rest interval to recover and actually if needed rest up to 5 minutes if you feel like you’re not fully recovered.
Warm-up
A: Metcon (No Measure)
After your Warm-up Complete 20 Kneeling Jumps + Vertical Jumps to warm up central nervous system.
https://www.youtube.com/watch?v=Oc0VRlU2oao
Strength/Skill
B: Front Box Squats (8 x 3 @50% of Monday + 25% Band Tension, every 60s)
C: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (6 x 1.1.2 @70% of Snatch, every 90s. – Can be TnG)
Conditioning
D: Metcon (Time)
5 Rounds of:
20 Deadlifts (225, 155)
20 Calorie Assault Bike
Rest 4-5:00 between rounds.
Score slowest round.