CrossFit Soul Miami

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