Time Bomb

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM in the Power Clean + Push Jerk. This should take roughly 8-10 sets. Be smart and try to end on a high note.

– Metcon: The goal of today’s piece is force you to think about a solid strategy so you’re able to ramp up your intensity at of this workout which means you’ll have two separate strategies. This was last tested on 3/25.

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Strength/Skill

A: Power Clean + Push Jerk (Build to a 1RM. Rest 2:00)

B: Hip Thrust (4 x 6-8. Rest 90s.)

– Choose one weight and use for all sets.

Conditioning

C: Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Accessory Work

D: Metcon (No Measure)

Reverse Hypers: 5 x 20. Rest 60s.

OR

Banded Pull-throughs: 4 x 30. Rest 60s.