CrossFit Soul Miami

Skill Work: Rebounding Box Jumps

WOD – “Fight Gone Bad” – 3 Rounds:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/45)
Box Jumps (20″)
Push Press (75/45)
Calorie Row

Max reps at each station. Score is total reps for all rounds

Monday
Snatch
50% 2×3, 60% 2×3, 70% 5×3
Front Squat
60% 2×3, 70% 2×3, 75% 4×3
Clean Pull
80% 2×3, 90% 2×3, 100% 2×3

Tuesday
Hang Snatch
50% 2×3, 60% 2×3, 70% 3×3
Power Clean + Push Press
60% 2×3, 70% 2×3, 75% 1×3, 80% 4×2
Squat
50% 2×3, 70% 2×3, 80% 5×3

Wednesday
Muscle Snatch
50% 2×3, 60% 2×3, 70% 1×3, 75% 4×3
Hang Clean + Front Squat
60% 2×3, 70% 1×3, 75% 1×3, 80% 4×3
Snatch Pull
90% 2×3, 100% 2×3, 105% 2×3

Thursday
Power Snatch
50% 2×3, 60% 5×3
Behind the Neck Jerk
60% 2×3, 70% 2×3, 75% 4×3
Squat
70% 2×3, 80% 4×3

Friday
Snatch
50% 2×3, 60% 5×3
Power Clean + Jerk
60% 2×3, 70% 5×3
Front Squat
70% 2×3, 75% 2×3, 80% 5×3

Saturday
Hang Snatch
60% 2×3, 70 4×3
Clean Pull
80% 2×3, 100% 5×3
Squat
70% 2×3, 80% 2×3, 85% 4×3