Southie

CrossFit Carolina Beach – Competitors Training

– Strength: Take. 8-10 sets and progressively build to a 1RM. There should be 3-4 singles above 90%, but adhere to these guidelines – get a PR and move on.

– Metcon: Both of these pieces were last tested on 10/8. Effort should be around 90% for both, but be smart and don’t put yourself in the position of having long bouts of rest because you pushed too hard too soon.

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Strength/Skill

A: Sumo Deadlift Against bands (1RM with 3-4 reps above 90%)

7-8 reps total.

B: 1 Squat Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (Find a crisp 1RM of the complex)

*Every 90s x 6 sets building in weight

Metcon

C: Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap
At 20 minute mark, Southie part 2

D: Southie Part 2 (Time)

10 Squat Snatch (155, 105)

20 Overhead Squats (155, 105)

30 Hang Power Cleans (155, 105)

8:00 Cap

Accessory Work

E: Reverse Hypers (2 x 50 @25% of Back Squat. Rest 90s.)

Categories: WOD

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