Whoa, partner

CrossFit Carolina Beach – Competitors Training

– Metcon: Work with a partner today and come up with a good strategy that will allow you to stay consistent throughout. The rowing transitions will likely be the difference today so you need to have a plan beforehand. The hang power cleans should be relatively light and capable of being completed in sets of 10. Work does NOT necessarily need to be split even today. Keep in mind rowing for calories vs. meters is about work-output more. With that said, we are looking for long powerful strokes with a slow recovery phase – 20-23 strokes per minute. For the walking OH Lunges – shoot for sets of 10+(total).

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 35 w. a partner:

300 Double Unders

200 Calorie Row

100 Hang Power Cleans (135, 95)

50 Walking Overhead Lunges (135, 95)

*One person works. Split as desired.

B: Metcon (No Measure)

10-20 Minutes of Zone 1 Recovery Work i.e. bike, row, jog, ski erg at an easy pace


5 Minutes of Static Stretching

Categories: WOD

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