Workout of the Day

4/28/17

CrossFit Soul Miami – CrossFit

Gymnastics

Headstand and Handstand Practice

Accumulate 2:00-4:00 for each

Conditioning

Metcon (Time)

7 Rounds

8-10 Calorie Bike SPRINT

10 Push-ups

15 Sit-ups

Accessory

Weighted Plank Holds 3x60s

Arch Rocks 3×20

4/27/17

CrossFit Soul Miami – CrossFit

Weightlifting

Clean And Jerk Practice

Practice reps at weight prescribed for competition

RX (135/95)

Scaled (95/75)

*Keep total reps under 10

Conditioning

1000m Row (Time)

Max Effort 1000m Row


Rest 5:00


1000m Row (Time)

Max Effort 1000m Row

Accessory

DB Rows 3×10

DB Curls 3×20

Banded Straight Arm lat Pulldowns 3×25

4/26/17

CrossFit Soul Miami – CrossFit

Weightlifting

back squat – find a 1RM

Back Squat

Conditioning

Metcon (Time)

3x

10 Box Jumps Overs

20 Russian KB Swings (70/53)

200m Run

Rest 2:00