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.
– 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.
Strength/Skill
A: Anderson Front Squat (Heavy 3 rep then 1 rep max. Rest 2:00)
https://www.youtube.com/watch?v=XXG12P4LmRE
– set pins so you start slightly above parallel.
– Use a wide stance
B: 3 Position Snatch (6 x 1 complex. Rest 2:00. Building moderate weight)
1 from High Hang
1 From Mid Patella
1 From Ground
Stay clean and crisp.
Metcon
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
E1: Facepull+external roation+Y (3×10-15. Rest 60 seconds.)
https://www.youtube.com/watch?v=-4QJwEH_SYQ