Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, Barbell)

“:30 Each side”

General Warm Up

Hamstring Roll

Quad Roll

Squat to standing toe touch

Lat Roll

10 Banded Pass Through + Pull Apart

Specific Warm up

5 AMRAP

:30 Echo Bike

10/10 Cossack Squat

15 Strict Press in Jerk Stance

15 V-Ups

10 min CAP

Strength

Clean and Jerk (Clean Complex)

Clean Pull +

Floating Clean Pull +

Floating Clean +

2 Split Jerk w/ Pause in split

3 Sets x 1 @ 65% of 1RM C&J

15:00 CAP

Metcon

Metcon (Checkmark)

20 EMOM

1) 6 Shuttle Run OR :45 Effort

2) 6 Double KB Hang Clean & Jerk
Bigger Class Size:

Stagger movements Each Round

Fitness: 35/ 26

Performance: 53/ 35

Elite: 70/ 53

Extra work

A)

Hang Clean (Above the knee)+

Jerk+

Clean+

Jerk

2 x 1 @ 73%

B)

Front Squat

3 x 2 @ 70%

C)

10:00 Practice

Free standing Handstand Hold

D)

EMOM 12

200/180mm Row

Right into…

Every :30 x 15 Sets

4 Touch & Go P. Snatch (115/75)