CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM over the course of 7-9 sets. Compare your load to 6/11 trying to beat this max by 10#s. If you’re using a different setup, aim to use 25-30% of your max (sumo deadlift) in band tension.

Squat Clean Thruster the goal is to hit a heavy set 90+%.

– Metcon: Both pieces should be done at near maximal effort. Barbell loading should be challenging and you should have full recovery between efforts. Denote times for both. There are TWO different weight options today. Shoot for a load that you can cycle relatively fast reps, ie. fast singles with 10s between reps. If the heavier choice fits the bill, then go with it, but if you’re at all questioning your ability to move that weight, go with the lighter option.

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A: Sumo Deadlift Against bands (Build to a 1RM. Rest 2:00)

– Use the same set-up as last time OR use two bands in your rig for maximal tension (25-30% of your max.)

B: Squat Clean Thruster (7 x 1, every 60s.)

– add 5-10# each set

– shoot for a new 1RM


C: Thunderstruck (Time)

For time:

21 Squat Clean Thrusters (155, 105)

42 Bar Facing Burpees

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1 Metcon:

For time:

30 Thrusters (choose appropriate loading, but heavy)

30 Burpees

8:00 Time Cap

D: Metcon (Time)

At 18:00 minute mark:

For time:

42 Bar Facing Burpees

21 Power Snatch (185, 125) (155, 105)

Choose appropriate loading

Accessory Work

E: Metcon (No Measure)

1a) Banded Ab Pulldowns: 4 x 25. Rest 30s.

1b) Medball Loaded Glute Ham Raises: 4 x 10. Rest 30s.

Categories: WOD

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