Workout of the Day

08/18/2017

CrossFit Soul Miami – CrossFit

Weightlifting

Push Jerk (3-3-3)

Split Jerk (3-3-3)

Conditioning

Metcon (Time)

For Time:

15 Air Squat

ME Push Up

15 Air Squat

+

1:00 Rest

*Continue until 150 Push Ups are complete

Accessory

Back Extension;

S/L, Wt’d Step Up; 4×10/side

08/17/2017

CrossFit Soul Miami – CrossFit

Weightlifting

Snatch (1-1-1-1-1)

Conditioning

Metcon (Time)

Teams of 2 Complete For Time

30 Snatches (135/95)

800m S/A Partner, Farmers Carry (53/35)

150 Cal Bike

*Snatches are broken up anyhow, 1 person at a time

*Partner 1 will S/A Farmers Carry KB out to 400

*Partner 2 will S/A Farmers Carry KB back to total 800m

*Bike cals are broken up anyhow, 1 person at a time

Accessory

Heavy DBall Max Effort Hold; x3 attempts

10:00 of Swivel Hips Exercise

08/16/2017

CrossFit Soul Miami – CrossFit

Conditioning

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

For Time:

20 HSPU

30 Russian KB Swings (53/35)

50 Calorie Row

30 Russian KB Swings (53/35)

20 HSPU

Accessory

Partner Glute Ham Raise; 60 reps total

Low Plank; Accumulate 5:00