Workout of the Day

7/5/17

CrossFit Soul Miami – CrossFit

Gymnastics

Strict Ring Muscle Up Skill Work

OR

Strict Pull Up Skill Work

Conditioning

Metcon (Time)

For Time

25 Power Snatch @95/65

12 Ring Muscle Up

30 HSPU

800m Row

20 Thruster @95/65

*Subs for RMU

21 Chest to Bar

30 Kipping Pull Up

40 Ring Row

*Subs for HSPU

50 Push Ups

Accessory

DB, Bent Over Row; 4×15/side

Banded Face Pull; 50 reps

Back Extension; 6×5 reps for quality

7/4/17

CrossFit Soul Miami – CrossFit

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

7/3/17

CrossFit Soul Miami – CrossFit

Weightlifting

Overhead Squat; 3-3-2-2-1-1

Overhead Squat

Conditioning

Metcon (Time)

2RFT

500m Row

+

2 full sets

21 S/A DB Snatch, Alt @ 50/35

50 Double Unders

12 Step Down Box Jumps

Accessory

Sorensen Hold; 4×1:00

Side Plank; Acculuate 5:00/side

Banded Good Morning; 50 reps