Blog

07/25/2017

CrossFit Soul Miami – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAPx3:00

x3 Ladder of Deadlift (255/155)

8 Burpee Over Bar

20 Double Under

+

3:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAPx3:00

x3 Ladder of Deadlift (255/155)

8 Burpee Over Bar

20 Double Under

+

3:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAPx3:00

x3 Ladder of Deadlift (255/155)

8 Burpee Over Bar

20 Double Under

Accessory

Side Plank; Accumulate 3:00/side

Hollow Body Roll; 3×15 Rolls

Bicep Curl; 50 reps/side

07/24/2017


CrossFit Soul Miami – CrossFit

Weightlifting

Hang Snatch (3-3-3-3)

Conditioning

Metcon (Time)

3Rounds for Time:

8 Bar Muscle Up OR 12 CTB Pull Up

18 Step Down Box Jump (24/20)

21 Empty Bar Thruster

9 Empty Bar Push Press

Accessory

Barbell, Up Right Row; 3×15

10:00 of Swivel Hips Exercise

Passive Hang; Accumulate 2:00

07/22/2017


CrossFit Soul Miami – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

Teams of 2

300m Medball Run

20 partner medball tosses

30 alternating burpees