Straight Through

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Deadlift against a band (Find a 5RM conventional plus band)

https://www.youtube.com/watch?v=F6xPIZC6lhM

B: 1 Power Snatch+ 3 Overhead Squat (4-5 sets to find a max of the complex.)

Metcon

C: Metcon (Time)

For Time

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

30 Handstand Push-ups

Rest 10:00 + Repeat

Score first round then record second round in notes

Extra Credit

D: Reverse Hypers (4×25)

or glute ham raise 5×10

Categories: WOD