CrossFit Carolina Beach – Competitors Training
Strength: Perform all sets at 80% resetting on each rep. Then take 5-10 minutes to warm-up C2B and Step-ups.
– Metcon: Shoot for 80% effort today, around 3 minutes per round. This should feel quite different than yesterday in terms of output – we want consistency.
Strength/Skill
A: Push Jerk (5 x 3 @80% of 3/29, every 90s. – reset on each rep)
Conditioning
B: Metcon (Time)
4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)
25/20 Calorie Row
Rest 1:1
25:00 Time Cap
Accessory Work
C: Metcon (No Measure)
Banded Upper-Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest