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, 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

Squat Snatch

Work up to NEW 1RM!

This is PR week!

Gradually increase in weight and place extreme focus on the drive upward with the legs achieving full extension and solid receiving position!

1×1 @ 100%+

20:00 CAP

Metcon

Metcon (3 Rounds for time)

3 Rounds

200m Run

21 Toes to Bar OR V-Up

15 Alt. Pistol Squats

9 Strict Handstand Push Ups

15:00 CAP
Running Sub:

21 Cal Row/ C2Bike/ Ski

15 Cal Echo Bike

Toe to bar Sub:

V-Up 1:1

GHD 1:1

Knee to elbow 1:1

Ab mat sit up 1:2

Pistol Sub:

Banded Pistols

Box Pistols

Cossack Squats

Air Squats 1:2

Strict HSPU Sub:

Kipping HSPU 1:1

DB Z-Press 1:1

Feet elevated Box HSPU

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Extra work

A)

Back Squat

1 x 4 @ 71%

3 x 4 @ 76%

B)

Front Squat

5 @ 60%

5 @ 65%

2 x 5 @ 70%

C)

Clean & Jerk

1 @ 79%

1 @ 84%

2 x 1 @ 90%

D)

BB Bent over row

4 x 10

E)

DB Curl

4 x 10

F)

Accumulate 2:00 L-Sit Hold