The Departed

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM Anderson Front Squat slightly above parallel. You should be able to work above your current 1RM Front Squat. Last tested on 1/7.

– Metcon: Today’s metcon is intended to be all-out efforts for each. You should need that entire 12 minutes rest interval to come close to repeating your output the second time around. Shoot for 20+ reps. Last tested on 1/7.

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Strength/Skill

A: Anderson Front Squat (Heavy 3/1 max. Rest 2:00)

https://www.youtube.com/watch?v=XXG12P4LmRE
Find a form perfect heavy triple, then find a 1RM

– set pins so you start slightly above parallel.

B: 3 Position Snatch (6 x 1+1+1. Rest 2:00. )

1 from High Hang

1 From Mid Patella

1 From Ground
– build to a challenging load

– High hang + hang + ground

Conditioning

C: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches
Rest 12 minutes, then repeat

D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Accessory Work

E: Glute-Ham Raises ( 4 x 10. Rest 60s.)

Categories: WOD

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