CrossFit Carolina Beach – Competitors Training
– Strength: This is the FINAL week of our Power Clean + Jerk. All of these work sets should be challenging. Your last 3 sets of 1 should be smooth. There should be no misses here.
– Metcon: 100% effort on this workout. This is intended to be light/fast. You should aim for sub 7 minutes on this piece. This was last tested on 10/4.
Sledwork should be challenging and completed with a weight choice that allows you to be forceful on each step.
A: Power Clean + Push Jerk (4 x 2 @85% of two Monday’s ago, every 90s.)
Then 3 x 1@90%, every 90s.
B: Tugboat (Time)
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
Sledpull Powerwalk: 6 x 60 yards, AHAP. Rest 60s.
Backward Sledpull, Backpedal: 6 x 60 yards @3/4 weight used for #2. Rest 60s
C: Banded Pull-Through (4 x 30. Rest 60s.)
– First 2 sets medium stance
– Last 2 sets ultra-wide stance