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 (1s Pause in receipt) + Snatch

3 x (1+2+1+1) @ 73% of 1RM Snatch (+3% from previous week)
Every Snatch can be reset, Does not have to be Touch & Go.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Max UB Set of Strict Shoulder Press

20 Hang Squat Clean

+

Rest 1:00

+

Max UB Set of Pull up Variation

20 V-Up

+

Rest 1:30
Every Set should be fast and UB and then straight to work on the lower skill exercise that follows

Fitness:45/35#, Pull up

Performance:75/65#,C2B

Elite:95/65#,Bar Muscle Up

Extra work

A)

Snatch

3 Rounds

2 @ 82%

1 @ 85%

1 @ 87%

Rest 1:00 Between Each Set

B)

Snatch Halting Deadlift + 2 Snatch Pull

1+2 @ 95%

C)

Row Intervals

5 Sets

1000m

Rest 1:30 Between Sets

C)

Back Squat

3 @ 75%

3 @ 80%

3 @ 83%

3 @ 85%

3 @ 87%

3 @ 89%

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