CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Seated Dynamic Box Jumps (8 x 3, every 30s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
B: Squat Snatch (8 x 1, build to a heavy single. Rest 90s.)
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 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: Warm-up (No Measure)
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing