Strong Sauce

CrossFit Carolina Beach – Competitors Training

– Strength: Front Box Squat 2RM. This should take 6-7 sets. Compare to 6/4’s single. Parallel box height.
Power Snatch + Hang Squat Snatch + OHS the goal is to build to a challenging set over the course of 5-6 sets.

– Metcon: There is a high volume of work today, 120 reps per movement. Move through this at a fast pace, 85-90% effort. It should be challenging to complete all sets UB.

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A: Front Box Squats (2RM.)

A: Front Rack Box Squat (2RM)

I put this one in here because there are two Front Box options and I want to make sure you have your history forit.

B: 2 Power Snatch + 2 Hang Squat Snatch + 4 Overhead Squat (Build to a crisp Heavy set. No more than 6 sets.)


C: Metcon (No Measure)

4 Rounds for quality but face pace.

1a) Double Kettlebell Front Rack Walking Lunges x 30 Reps. (total reps)

1b) Band Resisted Russian KBS x 30 Reps.

1c) DB Serratus Crunch x 30 Reps.

Rest 2-3:00 after each completed round.

Choose a weight that you can probably go unbroken for each movement.

Accessory Work

D: Reverse Hypers (3 x 30 @50%, every 90s.)

E: 5 Minutes of P. Breathing (Time)

Categories: WOD

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