Something Familiar

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a challenging set of Power Clean + Squat Clean touch n go over 8 sets. Have a plan before starting in terms of where you want to end. Have weights ready to go so you don’t have to waste time deciding how to add each set.

Then build to a heavy triple + 1RM in wide stance high box squat. Make sure you have two spotters, one on each side of the bar. This was last tested on 8/27.

– Metcon: Each section is meant to be done at 90-95% effort so just slightly under your maximal effort. Your times will likely differ by around 60s-90s. Last tested on 8/27.

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A: 1 Power Clean +1 Squat Clean (8 Min EMOM building and TnG.)

Start at 50% and build in weight.

B: Wide Stance Box Squats (Heavy 3, then 1RM|. Rest 2:00)

– 16-18″ Box

– Compare to 8/27


C: Metcon (Time)

For time:

30 Calorie Bike

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 10:00

Then part two.

D: Metcon (Time)

For time

30 Calorie Bike

30 Power Cleans (155, 105)

30 Lateral Burpees

Accessory Work

E1: Glute-Ham Raises (4 x 10. Rest 60s. with medball)

E2: Straight Leg Raises (4 x 10. Rest 60s.)

F: Metcon (No Measure)

5 Minutes Breathing

Categories: WOD

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