CrossFit Carolina Beach – Competitors Training
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