05/15/2017

CrossFit Soul Miami – CrossFit

Warm-up

Warm-up (No Measure)

Snatch Progressions

-Power Position

-Hang from Below the Knee

*Compare to last weeks progressions with the Cleans

Weightlifting

1 Hang Power Snatch + 1 Overhead Squat + 1 Hang (Squat) Snatch

Work to a heavy complex with coach’s approval

*Can not let go of bar during complex

Conditioning

Metcon (Time)

For Time:

21 Calories on Rower/SkiErg/Bike

30 Kettlebell Clean (15/side)

21 Calories on Rower/SkiErg/Bike

20 Kettlebell Clean (10/side)

21 Calories on Rower/SkiErg/Bike

10 Kettlebell Clean (5/side)

Accessory

Warm-up (No Measure)

Upright Row; 3×10

Hanging Around the Worlds; 20-30 Total reps

Hollow hold or rock; 4×0:30