Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Roller Forearms

Roller Lats

Banded Pull apart + Pass Through

Pec Stretch

5 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5:00

Coach Led BB Warm Up

12:00 CAP

Strength

Hang Snatch

3 x 2 @ 78-83%

3 x 1 @ 80-85%

15:00 CAP

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Sets

2 AMRAP

7 Hang Power Snatch

7 Bar Facing Burpees

7 Toes To Bar

*Rest 1:00 Between Sets

14:00 CAP
Very fast-paced piece for today. Ensure to minimize transition time and keep moving the entire 2:00.

Pick up where you left off for each round.

Fitness: 75/ 55

Performance: 95/ 75

Elite: 135/ 95

Extra work

A)

Power Clean

EMOM 6

1-3) 1 @ 84%

4-6) 1 @ 86%

B)

“Technique Work”

Behind the neck (BTN) Split jerk +

Power Jerk +

Jerk w/ :03 Pause in Dip & :03 Pause Split

4 x (2+1+1) @ Light weight

C)

Bench Press

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

1 x 5 @ 82%

1 x 5 @ 85%

D)

DB Coffin Press

4 x 8

E)

Echo Bike Intervals

12 Sets

1:00 Effort @ Moderate to Hard Pace

1:00 EZ Recovery Pace

*NO REST Between Sets

F)

5:00 Effort

Unbroken Single Unders

G)

3 Sets

1:00 Front Plank

50’/50′ Suitcase Carry