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
()
()
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