Volume Building

CrossFit Carolina Beach – Competitors Training

– Strength: Week #2 of this strength cycle with the snatch and clean complex. We’ll continue this work next week as well. You should complete all sets at 80% of weight from last Monday’s strength and 80% of your 1RM Snatch. Each set should be completed without setting down the barbell.

– Metcon: Today’s work should not detract from 19.3 tomorrow. The purpose of this work and for the rest of the open is twofold: maintain posterior chain strength and facilitate recovery. Go lighter on sledpull if needed. You should be able to complete all sets with forceful steps.

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A: 1 Power Snatch + 1 Squat Snatch (EMOM 5 @ 80%)

B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (EMOM 5 @ 80% of last Monday)

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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