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