CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM over the course of 5-6 sets. Shoot for 90% of your current 1RM. For the complex, have your weights set to go and treat this like a competition. Be smart and end on a high note. Last tested on 7/16.

– Metcon: Both Metcons are intended to be done at near maximal output. You need to be able to perform big sets with minimal rest. No on should be hitting the time cap on these so be smart and adjust loading if needed. Both pieces last tested on 7/16.

View Public Whiteboard


A: Sled Drag Power Walk (400m. Light)

B: Back Squat (3 RM)

C: 3 Deadlift, 2 Power Clean, 1 Squat Clean (Find 1RM of complex in 8 minutes. )

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.


D: 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 20:00 minute mark start part 2

E: 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

F: Sled Drag Power Walk (400m light)

Categories: WOD

Previous Post:


Next Post: