CrossFit Soul Miami

Weightlifting: DE Squat 8x5x:60@50-60%

Conditioning:
3RFT
6 Hang Power Cleans (165/105)
12 Box Jumps (24/20)
200m Run
Rest 3 min
Max WB shot in 3min

Accessory:
Beginners-Int, Side Planks each sidex3x:60 and Wt Sit Ups 3×10
Advanced, Glute Ham Raises 3×6 and GHD Sit Ups 3×15

Weightlifting:
Box Squat  5×3
Advanced – Work up to a Heavy Triple

Conditioning:
10m Ladder of
Dead Lift (225/135) 1, 2, 3, 4, 5, 6, 7, 8, etc…
Toe 2 Bar (Tuck Up/V Up scale) 2, 4, 6, 8, 10, 12, 14, 16, etc…

Accessory:
Beginners-Int, RDL 3×5 and Ab Wheel w/ BB 3×10
Advanced, Rack Lock Outs 5×3 and Ab Wheel w/ BB 3×10

Skill Work: Double Unders
Beginners-Int, Double Under drills for 10m
Advanced, Pistol work (focus on ROM, speed, weighted, etc)

Conditioning:
20 Double Unders (60 singles)
30 WB Shots
400m Run
30 Double Unders (90 singles)
30 WB Shots
400m Run
40 Double Unders (120 singles)
30 WB Shots
400m Run
50 Double Unders (150 singles)
30 WB Shots
***Advanced, All dubs must be UNBROKEN ALL!

Weightlifting: Jerk from rack/blocks
Advanced, Build up to last CJ record
Beginners-Intermediate, Technique work with coach

Conditioning:
Beginners-Intermediate,
12, 9, 6, 3 reps of:
KB Swing (53/35)
Pull Ups
Anchored Sit Ups, chest to quad x2

Advanced
12, 9, 6, 3 reps of:
KB Swing (70/53)
CTB Pull Ups
GHD Sit Ups

Accessory:
Beginners-Intermediate, work on a push skill
Advanced, Full ROM HSPU

Skill/Weightlifting: Power Snatch
Beginners-Intermediate, Technique work with coach
Advanced, 5×3 @ 80% of your double from last week

Conditioning:
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Snatch (75% of 1RM)
10 Burpees Over the Barbell

Accessory:
Beginners-Int, Row 200m x 3 w/ equal rest and partner leg raises 3×10
Advanced, Row 200m x 3 w/ equal rest and strict toes to bar 3×10

Weightlifting – LOWER:
5×3 Front Squat (Beginner-Int)
Max Effort (Advanced)

Metcon – “Nasty Girls” 3 Rounds:
50 Air Squats
7 Muscle ups (Scale 7 strict Pull ups or Ring Rows & 7 Push ups)
10 Hang Power Cleans  (135/95)

Skill/Warm Up:
12 Box Jumps EMOM for 10m

Weightlifting:
Good Morning
5×3

Metcon – 10m of:
200m Run
+5 Overhead Squat Each Round (95/65)
*score is OHS completed

Accessory:
RDL 3×5
Ab Wheel w/ BB 3×10

ADVANCED Accessory:
Rack Lock Outs 5×3
Ab Wheel w/ BB 3×10

Weightlifting:
Snatch
Take 20m to build up to a heavy double

OR FOR BEGINNERS-INTERMEDIATE
Soul Snatch Complex from HANG (2HP+1PSn+2Sn)

Metcon:
Retest from 12/29
AMRAP 5 Min of:
10 KB Swing (53/35)
10 Wall Ball Shot
Rest 2 min
3 Sets

Weightlifting:
Beginners-Intermediate, Press 5×5
Advanced, Bench 5×2

Metcon:
250 Singles for time then,
21-15-9
BB Push Press (75/45)
Ring Rows

ADVANCED Only:
100 Double Unders for time then,
21-15-9
Shoot Throughs
DB Push Press (40/30)
1 Rope Climb each round

Accessory:
Bent Over Rows 3×5 Heavy (Advanced only)
then, Everyone does
3 sets of max calorie row in 2min w/ 90 sec rest

Metcon:
(3m get as far as you can, 1min rest, 5m get as far as you can, 1 min rest, then complete)
400m Run
10 Wall Ball Shot
20 Kettlebell Snatches
30 Box Jumps
40 Kettlebell SDHP
50 Burpees
* 2 scores, total reps completed in the 3 and 5m AMRAPS and time.

Monday
Snatch
50% 2×3, 60%1×3, 70% 1×3, 75% 4×3
Clean Pull
90% 2×3, 100% 2×3, 105% 3×3
Back Squat
70% 2×3, 80% 2×3, 85% 4×3

Tuesday
Hang Snatch
50% 2×3, 60% 4×3
Front Squat + Push Press
60% 2×3, 70% 4×3
Clean Pull
90% 2×3, 100% 4×3

Wednesday
Snatch
60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2, 85% 3×2
Hang Clean
60% 2×3, 70% 1×3, 80% 3×2
Jerk from Back
60% 2×3, 70% 1×3, 80% 3×3
Squat
70% 1×3, 80% 1×3, 85% 5×3

Thursday
Muscle Snatch
50% 2×3, 60% 1×3, 65% 1×3, 70% 4×3
Front Squat
60% 2×3, 70% 5×3

Friday
Snatch
50% 2×3, 60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2
Clean + Jerk
60% 2×2, 70% 1×2, 80% 2×1, 85% 1, 90% 2×1
Squat
70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2

Saturday
Power Snatch
50% 2×3, 60% 2×3, 70% 4×3
Clean + Power Jerk
50% 2×3, 60% 1×3, 70% 2×2, 75% 1×3, 80% 2×2
Front Squat
60% 2×3, 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2

Weightlifting:
Overhead Squat
Beginners-Intermediate 5×3
Advanced build up to a 3RM

Metcon:
“Jackie”
1000 meter row
50 Thrusters (45lbs)
30 pull-ups
For Time

Accessory:
3×10 Reverse Hyper / Scale with Hip Ext or Good Mornings

3×10 Max Plank Holds

Weightlifting – Dynamic Effort Deadlift 8×3  Every:60@50-60%

MetCon – 3 sets:
Complete the following with a 3min clock
20 Cal Row
30 Double Unders or 50 Singles
Max Air Squats
Rest 2min
*score is air squats

Accessory:
RDL 5×3 Heavy
Glute Ham Raise 4×5
L Sit max time for 3m

Weightlifting: Push Press 3RM

MetCon – AMRAP 10 Min:
10 Diamond Push Ups (push up scale)
15 Knees to Elbows (ab mat sit up scale)
5 Strict Ring Dip
Rest 5 min
1 mile run

Accessory:
Bent Over Row 3×10

Weightlifting: Power Clean skill focusing on slow first pull, fast turn over, pulling under bar and catching bar in a strong power position
OR
Build up to a heavy double for more advanced

MetCon - 4 Rounds for Time:
3 Power Clean (205/120)
12 KB Swing (70/53)
13 Box Jumps (24/20)