Volume Building

CrossFit Carolina Beach – Competitors Training

Final week of these variations for our Dynamic Effort Work.

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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.)



D: Metcon (No Measure)

10 Rounds of:

Sledpull Powerwalk @moderate x 60 yards. Rest 60s.


5 Rounds with slightly less weight

Sledpull Backwards. Rest 60s.

*This is NOT a backpedal. Stay upright.


Reverse Hypers x 100 Reps using 25% of your Back Squat. Sets of 30-40.


Banded Pull-through x 150 reps.

Accessory Work

E: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Categories: WOD

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