CrossFit Carolina Beach – Competitors Training
– Strength: Week of Speed work with Back Squat and Squat Cleans. All sets should be explosive and perfect technique.
– Metcon: Benchmark workout that was last done on 7/12. Have a plan in mind to maximize your score. Set a goal of beating your previous score by 20 wallballs. Yes, 20 wallballs =)
Strength/Skill
A: Back Squat (6 x 4 @75%, every 90s.)
Sets 1, 2 use your regular stance
Sets 3,4 use slightly wider stance
Sets 5,6 use slighter wider stance
B: Squat Clean (8 x 2 @75% of Monday, every 90s. – reset each rep)
Think speed work in the catch. Stand each rep up fast.
Metcon
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