CrossFit Soul Miami

Conditioning:
Teams of 2
A- 3 sets:
20 DB GTO (2DBs)
400m RUn
rest 2 min

B- 3 sets:
15 American KB Swing (53/35)
400m Run
rest 2 min

*For A/B, P1 works while P2 rests then they switch. Each must complete 3 sets. Set C is P1 vs P2

C- P1 vs P2
50 Burpees

Monday

Snatch- 60% 2×3, 70% 2×2, 75% 1×5, 80% 1×2, 85% 2×1, 90% 3×1

Clean & Jerk- 60% 1×3, 70% 2×2, 75% 2×2, 80% 2×2, 85% 3×1

Back Squat- 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2

Tuesday

Hang Snatch- 60% 2×3, 70% 2×2, 75% 2×2, 80% 3×2

Power Clean + Jerk- 60% 1×3, 70% 2×2, 75% 3×2

Front Squat- 60% 1×3, 70% 1×3, 80% 1×3, 85% 1×2, 90% 3×2

Wednesday

Snatch- 60% 2×3, 70% 2×2, 75% 1×2, 80% 1×2, 85% 2×1, 90% 1×1, 95% 1×1, 100% 1×1

Clean + Jerk- 60% 1×3, 70% 2×2, 75% 2×2, 80% 2×2, 85% 2×1

Back Squat- 70% 1×3, 80% 1×3, 85% 1×2, 90% 3×2

Thursday

Power Snatch- 50% 2×3, 60% 1×3, 70% 3×2

Power Clean + Jerk- 60% 2×3, 70% 1×2, 75% 3×2

Friday

Snatch- 50% 2×3, 70% 2×2, 75% 3×2

Clean + Jerk- 60% 1×3, 70% 2×2, 75% 1×2, 80% 2×1, 85% 1×1, 90% 1×1, 95% 1×1, 100% 1×1

Back Squat- 70% 2×3, 80% 4×3

Saturday

Muscle Snatch- 60% 2×3, 70% 1×3, 75% 3×3

Power Clean- 60% 2×3, 70% 1×3, 75% 3×2

Front Squat- 60% 2×3, 70% 2×3, 75% 1×3, 80% 3×3

Weightlifting:
Squat 5/3/1 cycle3, wk1
*Add 10 lbs to lower body lift!
5@65%, 5@75%, 5+@85%

Conditioning: (20m)
21-15-9
Wall Ball Shot (20/14)
Box Jump (24/20)
Rest 2m
Repeat

Accessory
Advanced; DL Rack Pull 5×3 90% of DL TM and Hollow Rock Hold 20/20×6
Beginners; RDL 3×5 @ 70% of DL TM, Wt Ab Mat SIt Ups 5×10

Starting this coming Saturday 8/4/12, coach Nikki will be teaching your yoga classes as well. Now you can benefit from her knowledge at the Park, every other Friday during Mobility Class, and Yoga on Saturday morning! Unless weather is really bad, we will continue to hold classes at the Park pavillion on the lake at 10am. See you guys there!!!

Weightlifting:
Deadlift 5/3/1 cycle2, wk4
DELOAD
5@40%, 5@50%, 5@60%

Conditioning:
ADVANCED
AMRAP 10
3 TnG Power Cleans (205/145)
6 Box Overs (24”/20”)
9 KB Snatch total (70/53)
Rest 5min
8 Sets NFT
25 yard prowler pushes (180/90)
Max UB Russian Power Swings (70/53)

AMRAP 10
3 Power Cleans (155/95)
6 High Box Jumps (24/20)
9 KB Snatch (35/24)
Rest 5min
5 Sets NFT
25 yard sled drag (light for sprinting)
Max American Swings (35/24)

Accessory:
Wt Planks 20 on/20 off x6

Skill:
Box Jump 10 EMOM for 10m

Conditioning:
TEAMS OF 2 COMPLETE
750m row each (FRONT RACK HELD 95/65)
50 Burpees each (OVERHEAD HELD 95/65)
50 Wall Ball Shots each (TOP OF DL HELD 95/65)

Accessory:
3×10 Wipers

Weightlifting: (20m)
Press 5/3/1 cycle2, wk4
DELOAD
5@40%, 5@50%, 5@60%

Conditioning:
ADVANCED
A-
5 attempts at a 1RM Weighted Pull Up
OR
3 attempts at max UB pull ups or ring rows

B-
Five sets for max reps of strict hspu *no resting at top or bottom of hs
Rest exactly 60 seconds in bt each set
OR
Five sets for max reps of push ups
Rest exactly 60 seconds in bt each set

C- Tabata Rowing for Calories
Accessory
Ring/Stationary Dips 5×10, Bench Press 5×10 @ 70%,

Weightlifting 
Snatch Segmented Pull (1″, knee, mid, finish) + Power Snatch
3×1+2 @50%, 1+2@60%, 3×1+2@70%

Conditioning:
3RFT
21 Double Unders (63 Singles)
14 Toes To Bar
7 Shoulder to Overhead (155/105) *No dropping bar, rest in front rack when needed

Accessory; 
Hollow Rocks 3×15, Abmat Sit Ups 5×20 UB

Monday-

Hang Snatch – 60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2

Jerk from Back- 60% 2×3, 70% 1×3, 80% 1×3, 85% 3×3

Back Squat- 70% 1×3, 80% 1×3, 85% 5×3

Snatch Pull- 90% 2×4, 100% 3×4

Tuesday

Snatch Balance-  60% 2×3, 70% 1×3, 75% 1×3, 80% 4×3

Clean- 70% 2×3, 80% 1×3, 85% 3×2

Front Squat- 70% 2×3, 80% 2×3, 85% 4×3

Clean Pull- 90% 2×3, 100% 3×2

Wednesday

Snatch- 60% 2×3, 70% 1×3, 75% 1×3, 80% 1×3, 85% 3×2

Clean Jerk- 70% 2×3, 75% 1×3, 80% 3×2

Back Squat- 70% 1×3, 75% 1×3, 80% 1×3, 85% 4×3

Snatch Pull- 90% 2×3, 100% 3×2

Thursday

Power Snatch- 60% 2×3, 70% 4×3

Power clean + Push Press- 70% 2×3, 80% 1×3, 85% 1×3, 90% 3×2

Friday

Snatch- 60% 2×3, 70% 1×3, 80% 2×2, 85% 1×2, 90% 2×1

Clean + Jerk- 70% 1×2, 75% 1×5, 80% 2×1, 85% 1×1

Back Squat0 70% 1×3, 75% 1×3, 80% 4×3

Snatch Pull- 90% 2×3, 100% 3×2

Saturday

Snatch (with out moving feet)- 60% 2×3, 70% 1×3, 75% 4×3

Front Squat- 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2

Clean + Power Jerk- 70% 2×3, 75% 1×3, 80% 1×3, 85% 3×2

Weightlifting:
Squat 5/3/1 cycle2, wk4
DELOAD
5@40%, 5@50%, 5@60%

Conditioning:
ADVANCED
3RFT 20m cap
8 Squat Snatches (115/75)
7 Bar Muscle Ups
400m Run

3RFT 20m cap
8 Squat Snatches (115/75)
10 CTB Pull Ups
400m Run

Accessory
Advanced; DE Safety Squat Bar Good Mornings 3×10 Light, GHD Sit Ups 3×20
Beginners; Good Mornings 3×10 Light, Wt Ab Mat SIt Ups 5×10

Mobility/Stretch:
Hold for 15sec each: Seated hamstring stretch, seated twists on each side, seated butterfly stretch & 3 big neck rolls in each direction

Weightlifting:
Deadlift 5/3/1 cycle2, wk3
5@75%, 3@85%, 1+@95%

Conditioning:
A-
Row 2000 Meters
50 Wall Ball Shots
For Time

B- Not For Time
4 sets of :
10 Good Mornings (Light-Moderate)
30 second Side Plank Holds (alternate side each set)

ADVANCED:
4 sets of
5 Good Mornings (Heavy)
30 second L Sit

Accessory;
Advanced, Prowler Push 4×25 yds HEAVY, Alternating with a Sled Drag/Sprint 4×25 Light, rest in between each
Beginner-Intermediate, Sled Drag 4×25 HEAVY

Skill/Gymnastic Station:
A- Pistol Squat (Work on different variations and transitions for the pistol)

Conditioning – 3RFT:
200m Farmers Carry (30/15 DB)
14 6 ft Broad Jumps
14 DB Snatches with same DB’s
200m Run

ADVANCED:
200m Farmers Carry (53/35 KB)
14 Pistols (7 each side, alternating)
14 KB Cleans with same KB’s
200m Run
200m Farmers Carry (53/35 KB)
14 KB Cleans with same KB’s
14 Pistols (7 each side, alternating)
200m Run

Weightlifting:
Press 5/3/1 cycle2, wk3
5@75%, 3@85%, 1+@95%

Conditioning (30 Min Cap):
400m Run
5 Full ROM/Deficit Hand Stand Push Ups (135/95 Push Press scale)
10 Strict Pull Ups (10 Bent Over Rows with same BB scale)
15 Knees to Elbows (ab mat sit up scale)
20 Diamond Push Ups (Push Ups scale)
25 Box Jumps (24/20)
400m Run
20 Diamond Push Ups (Push Ups scale)
15 Knees to Elbows (abmat sit up scale)
10 Strict Pull Ups (10 Bent Over Rows with same BB)
5 Full ROM/Deficit Hand Stand Push Ups (135/95 Push Press)
400m Run

Accessory;
Advanced ONLY, Reverse Grip Bench 3×10 (135/75)

Skill/Weightlifting:
Halting Power Snatch
3×3 @ 50%, 3×3 60%

Conditioning – 10m EMOM:
3 Power Cleans (155/105)
10 Double Unders (20 singles)
Max Burpees
*Score is total burpees
Rest 2 min, 1 mile run

Monday

Snatch – 60% 2×3, 70% 1×3, 75% 1×3, 80% 1×3, 85% 3×2
Clean & Jerk – 70% 2×3, 75% 1×3, 80% 3×2
Squat – 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2

Tuesday

Hang Clean – 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Back Jerk – 60% 2×3, 70% 2×3, 80% 5×3
Front Squat – 70% 2×3, 75% 1×3, 80% 5×3
Snatch Pull –  90% 2×3, 100% 3×3

Wednesday

Power Snatch – 60% 2×3, 70% 1×3, 75% 1×3, 80% 4×3
Clean + Front Squat – 60% 2×3, 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Clean Pull – 90% 1×3, 100% 1×3, 110% 3×2

Thursday

Snatch Balance – 60% 2×3, 70% 2×3, 80% 1×3, 90% 4×3
Power Clean + Push Press – 70% 2×3, 80% 1×3, 85% 1×3, 90% 3×2
Snatch Pull – 90% 2×3, 100% 3×2

Friday

Snatch – 60% 2×3, 70% 1×3, 80% 1×3, 85% 1×3, 90% 3×2
Clean & Jerk – 60% 1×3, 70% 1×3, 75% 1×3, 85% 1×3, 95% 3×2
Back Squat – 70% 2×3, 80% 2×3, 85% 4×3

Saturday

Muscle Snatch – 80% 2×3, 70% 1×3, 75% 1×3, 80% 3×2
Push Press from Back – 60% 1×3, 70% 1×3, 75% 1×3, 80% 3×2
Front Squat – 70% 1×6, 80% 1×6, 85% 4×6