Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Friday

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 AMRAP

:30 Row OR 200m Run

20 Fast Plate Hops

10/10 Single Arm DB Upright Row

15 V-Ups

12:00 CAP

Strength

Bench Press

12 EMOM

2 @ 85%

20:00 CAP

()

Metcon

Metcon (AMRAP – Reps)

3 Sets

4 AMRAP

21 DBL DB Power Cleans (50/35)

15 Burpees

9 DBL Front Rack Squats

AMRAP Shuttle Runs

*Rest 2:00 Between Sets

**Score is # of Shuttle Runs

25′ Down & 25′ Back = 1 Rep

16:00 CAP
Smooth pace to keep moving with a purpose, keep rest short and effort high!

Fitness: 25/ 15

Performance: 35/ 25

Elite: 50/35

Extra work

A)

Hang Snatch (Above the knee)

3 x 2 @ 73-78%

3 x 1 @ 78-82%

B)

EMOM 5

1 Power Clean @ 80%

C)

“Technique Work”

Behind the neck (BTN) Split jerk +

BTN strict press in Jerk stance

5 x (2+5) @ Light weight

D)

DB Coffin Press

4 x 12

E)

Echo Bike Intervals

8 Sets

1:45 Effort @ Sustainable Pace

*Rest :30 Between Sets

F)

10:00 Effort

Triple Under OR Double Crossover Practice

G)

1:00 Side Plank (L)

1:00 Side Plank (R)

1:00 Front Plank