What a drag

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s will consist mainly of strength work and conclude with some OH GPP work. You’ve done A LOT of work this week so today is a great today to focus on getting all your work done in no more than 60 minutes. This ”finisher” will be much harder than it looks so scale the load if needed. Your heart-rate will increase fast so be ready.

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A: Push Press w/ bands (Build to a heavy 3 then 1rep max. Rest 2:00)

– Compare to 7/6 3 RM

B: Kneeling Torso Row (5 x 8-10 each. Rest 60s. Building)

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.

C: Snatch Grip Power High Pulls (3 x 8. Rest 60s.)

Snatch pulls repeated from hang position.

Remember to stay explosive on these, so light enough to be fast through.


D: Metcon (Distance)

10 MInute for max distance.
Sled drag with KB’s overhead.

– 53/35# KBs OH or a load that you can carry for at least 20s without putting down

– 45/25# on sled. This should allow you to move at a consistent rate. Since sleds are 104#’s we will get creative with this one.

Accessory Work

E: DB Bench Press (100 Reps at light.)

*Choose a weight you can perform sets of 25-30 with.


Categories: WOD

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