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.
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