Workout of the Day

6/28/17

CrossFit Soul Miami – CrossFit

Weightlifting

Snatch + OHS; 2+2 Max Effort

Snatch + OH Squat (Total Weight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAPx9:00

15 Step Down Box Jump @ 24/20

7 Hang Power Snatch @ 75/50

7 Squat Snatch @ 75/50

Accessory

Hollow Hold + Hollow Rock + Roll to Arch Hold; 5x:15+10+:25

Dumbell Bent Over Row; 3×15/side

Bicep Curl; 50 reps/side

6/27/17

CrossFit Soul Miami – CrossFit

Gymnastics

Toes To Bar + Bar Muscle Up; 4×5+2

OR

Beat Swing + Kipping Pull Up; 5×5+2

Conditioning

Metcon (Time)

A) For Time;

21 S/A DB Lunges (50/35)

21 CTB Pull Ups

400m Run

Rest 2:00

Metcon (Time)

B) 2 Rounds for time

11 S/A DB Lunges (50/35)

11 CTB Pull Ups

200m Run

2:00 Rest (after 2nd set)

Metcon (Time)

C) 4 Rounds for time

6 S/A DB Lunges (50/35)

6 CTB Pull Ups

100m Run

Accessory

Banded Tricep Extension; 50 reps

Banded Face Pull; 50 reps

6/26/17

CrossFit Soul Miami – CrossFit

Weightlifting

Deadlift; 5-5-5-3-3-3

Deadlift

Conditioning

Metcon (Time)

For Time

30 Front Squat @ 135/95

30 Russian Swings @ 70/53

30 Cal Row

30 Burpees Over Bar

30 Hang Power Clean @ 135/95

*FS FROM FLOOR

Accessory

Hip Extension; 3×10

Plank Hold; Accumulate 5:00