Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, barbell)

:30 each side

Banded Lat Stretch

Wall Tricep stretch

10 Banded Pull apart + 10 Banded Pass Through

10 Banded Sots Press

T-Spine + Roller Stretch

Cossack Squat

+

2 Rounds

:30 Machine OR 200m Run

10 Snatch Grip Deadlifts

10 Hang Snatch grip high pulls

10 Squat Snatch

10:00 CAP

Strength

Snatch Complex (15:00 CAP)

Hang Snatch (Below the knee) + Overhead Squat (3s Descent) + Snatch (Pause in receipt) + Snatch

3 x (1+2+1+1) @ 70% of 1RM Snatch (+2% from previous week)
Every Snatch can be reset, Does not have to be Touch & Go.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 SETS

5/5 S.A. DB Hang Clean & Jerk

10 BBJO (30/24″)

10/8 Cal Echo OR :30 effort

+

Rest 1:00 Between Sets

16:00 CAP
This is an ALL-OUT SPRINT! Scale the movements/ reps as needed to finish with a hard effort!

Fitness: 35/20

Performance: 50/35

Elite: 70/50

BBJO Sub:

Burpee + Step Up

Down Up + Step Up

Echo Sub:

Rowing/ Ski/ C2Bike

14/12 Cal

()

()

Extra work

A)

Snatch

3 Rounds

2 @ 80%

1 @ 83%

1 @ 85%

Rest 1:00 Between Each Set

B)

Snatch Halting Deadlift + 2 Snatch Pull

1+2 @ 93%

C)

Row Intervals

10 Sets

500m

Rest :40 Between Sets

C)

Back Squat

4 @ 75%

4 @ 80%

4 @ 85%

4 @ 87-88%

D)

DB Rear Delt Fly

4 x 10

E)

Side Planks

4 x :45/ :45

F)

BB Hip Thrust

4 x 12

G)

Strict Pull Ups

4 x Max Reps