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

Wednesday

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“: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 Cossack Squat

8 Strict Press From Split Stance

:20 Hollow Hold

10 min CAP

Strength

Clean and Jerk (Clean Complex)

Hang Clean (Above the Knee) +

Split Jerk +

Clean +

Split Jerk w/ Pause in split

3 Sets x (2+1+1+1) @ 75% of 1RM C&J

15:00 CAP

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets

4 AMRAP

10 Shuttle Run

8 Thruster

*Rest 2:00 Between Sets

16:00 CAP
Fitness: 95/65

Performance: 105/70

Elite: 115/75

Shuttle Run Sub:

1:00 Max Cal Echo Bike

Thruster Sub:

BB Push Press

DB Strict Press

Extra work

A)

Clean Pull +

Floating Clean Pull +

Floating Clean +

Jerk w/ Pause in split

3 x (1+1+1+2) @ 55%

B)

Front Squat

3 x 2 @ 75%

5 x 1 @ 80%

*Rest 1:00 Between each single

C)

10:00 Practice

Free standing Handstand Hold

D)

5-4-3-2-1

Rope Climb

12-10-7-5-2

Strict HSPU

*Rest 1:00 After Each Round

E)

EMOM 10

15/12 Cal Echo Bike

Right into…

EMOM 8

6 Touch and Go C&J (135/95)

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