CrossFit Carolina Beach – Competitors Training
Final week of these variations for our Dynamic Effort Work.
Weightlifting
A: 1 Power Snatch + 1 Squat Snatch (4 sets @ 85% every 90 seconds.)
B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (4 sets @ 85% every 90 seconds)
As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.
C: Seated Dynamic Box Jumps (5 x 4. Rest 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
Metcon
D: Metcon (No Measure)
10 Rounds of:
Sledpull Powerwalk @moderate x 60 yards. Rest 60s.
Then,
5 Rounds with slightly less weight
Sledpull Backwards. Rest 60s.
*This is NOT a backpedal. Stay upright.
Then,
Reverse Hypers x 100 Reps using 25% of your Back Squat. Sets of 30-40.
Or
Banded Pull-through x 150 reps.
Accessory Work
E: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing