Speed Work

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speed Strength work, 5% higher than last week. All sets should be perfect technique and allow for zero hesitation on each repetition.

– Metcon: Both pieces are meant to be done at near maximal effort, 95% effort – shoot for UB reps on piece #1 as well as piece #2.

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Strength/Skill

A`: Front Box Squats (8 x 3 @55% of 1RM Front Squat from 12/17, every 60)

– Use band tension or chains. This should account for roughly 25% of your 1RM

– Parallel Box (15-16″)

B: 3 Position Snatch (5 x 1@75%, every 90s.)

1 from High Hang

1 From Mid Patella

1 From Ground
– high hang + hang + ground

Conditioning

C: Metcon (Time)

With a running clock:

For time:

30-20-10

Goblet Squats (70, 53)

KBS (70, 53)

When the clock hits 12:00

Part 2

D: Metcon (Time)

For time:

9-15-21

Burpee Pull-ups

Front Squats (135, 95)

Accessory Work

E: Reverse Hypers (4 x 25 @50% of Back Squat 1RM. Rest 90s.)