Wicked Garden

CrossFit Carolina Beach – Competitors Training

– Strength:
Week 1 of Dynamic Effort work with Front Box Squat/Power Clean. All sets should be fast/efficient. Take 3-4 sets to build to 70% before starting the clock. These are NOT done touch n go.

– Metcon:
This Metcon is relatively straightforward. For the most the goal would be to pace and break sets, but for higher level CrossFitters the goal is to go UB with Squats/T2B, but be smooth with burpees to manage your heart-rate. The Front Squats are intended to be challenging in terms of completing all sets UB.

View Public Whiteboard


A: Front Box Squats (8 x 3 @50% + 25% Band tension of Monday 2RM)


B: Power Clean (6×3 @ 70% every 90 Seconds. Not TnG)

Take the power development seriously. Explosive through drive and catch high. Not TnG to really emphasis strong start position and consistent techenique in pull.


C: Wicked Garden (Time)

15 Front Squats (155, 105)

21 T2B

30 Bar Facing Burpees

12 Front Squats

15 T2B

20 Bar Facing Burpees

9 Front Squats

9 T2B

10 Bar Facing Burpees

L3: (135, 95)

L2: (115, 75) (Knee Lifts)

L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)

18:00 Cap
Rest 5:00 then proceed to


Accessory Work

D: Metcon (Time)

Farmers Carry
400 Meters @70/53s.

*Denote how many times you had to put the KBs down.

Categories: WOD

Previous Post:


Next Post: