Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, barbell)

:30 each side

Banded Tricep stretch

Banded Good morning

10 Banded Pull apart + 10 Banded Pass Through

10 Banded Sots Press

Lat Roll

Low back roll

+

2 Rounds

:30 Machine OR 200m Run

10 Snatch Grip Deadlifts

10 Hang Snatch grip high pulls

10 Squat Snatch

10:00 CAP

Strength

Power Snatch (From the High Hang Position + Power snatch)

3 sets x 2+1

@ 73% of 1RM Power Snatch

1RM Power snatch unknown:

(Roughly 70-75% 1RM Power clean)

15:00 CAP

Metcon

Metcon (AMRAP – Reps)

7 AMRAP

3-6-9-12-15…

Toes To Bar

Ground to Overhead

+

REST 1:00

+

7 AMRAP

3-6-9-12-15…

Pistol Squats

Shoulder to overhead
Fitness: 95/65, 135/ 95

performance: 115/75, 155, 105

elite: 135/95, 185/135

T2B Sub:

Knees to Elbow 1:1

V-Ups 1:1

Ab Mat Sit Ups 1:2

G2OH Sub:

Power Clean

Sandbag Clean

Pistol Sub:

Banded Pistol 1:1

Box Squat pistol 1:1

Air Squat 1:2

S2OH Sub:

Ring Dips  1:1

DB Z-Press 1:1

DB Side Laterals 1:1

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Extra work

A)

4 Sets

3 Position Power Clean @ 78%

Above the knee+

Below the knee+

Floor

B)

Snatch Balance + Overhead Squat

3 x (3+1) @ 80%

3 x (2+1) @ 83%

C)

Strict Press

5 @ 72%

5 @ 75%

5 @ 78%

5 @ 80%

5 @ 83%

D)

Echo Bike Intervals

3 Sets:

2 rounds

2:00 WORK

1:00 Easy

*Rest 2:00 Between Sets