CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the Push Jerk – if you’re able to use bands use 50% of 1RM from 3/29 for all sets.

– Metcon: Today’s Metcon is a piece to sustain local endurance with your heart-rate elevated around 140-150. You should strive to complete all sets UB and a slightly uncomfortable pace on the bike – 400+ watts for guys/250+ watts for ladies.

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A: Push Jerk (6 x 3 @75% of 3/29, every 90s.)

– reset on each rep.

B: Reverse Hyper Chest Supported Rows (40-30-20-10. Rest as little as possible.)

– use one weight for all sets.


C: Metcon (No Measure)

MOM 25:

Minute 1: 10/8 Strict Pull-ups

(alternate between pronated and supinated grips)

Minute 2: 10 Bar Dips

Minute 3: 10 Single Arm DB Push Press (70, 50) (10 each arm)

Minute 4: Front Rack Carry x 1 lap. (53’s, 35’s)

Minute 5: 12/10 Calorie Bike

Accessory Work

D: Metcon (No Measure)

50 Pushdowns

50 Supinated Grip Pushdowns

50 Banded OH Triceps

*Goal to do all 150 reps with minimal rest

Categories: WOD

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