Still diggin’ on James Brown

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Floor Press. For the next 3-weeks we’ll be using slightly heavier weights so these don’t necessarily have to be ”fast” but there should be little hesistation. Control the eccentric on each rep. JM Presses should be challenging for all sets.

– Metcon: Metcon #1 should be high-effort, 90-95% effort. You should be able to complete all snatches UB.

Metcon #2 should be ”low effort” and more of an ”accessory” type piece.

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A: Floor Press (8 x 3 @70-75%, every 60s.)

– 1ST FOUR SETS Close Grip

– LAST FOUR SETS Medium Grip

B: JM Press (5 x 8-10. Rest 60s.)


C: James B (Time)

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

D: Metcon (Weight)

Rest until recovered then,

5 Rounds of:

15 Inverted Rows

*If you’re able to use two ropes do so.

100 Ft. Double OH KB Carry or 50 ft. Yoke Carry

Rest 60s.

Accessory Work

E: 100 Dball Floor Press for Time (Time)


Categories: WOD

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