05/19/2017

CrossFit Soul Miami – CrossFit

Weightlifting

Deadlift (5-5-3-3-1-1+)

5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1+@95%

*Last set max reps

*Training Max = 90% of 1RM

*Use estimated 1RM from Wodify if you do not know your “”True”” 1RM

Conditioning

Metcon (Time)

5 Rounds for time

10 Box Jump Overs*

10 Hang Power Clean (95/65)

*No jumping clear over the box, must land on top of box and step down opposite side

Accessory

Warm-up (No Measure)

Single-leg, Glute Bridge 3×10/side

Reverse Hyper on GHD 3×12

Weighted High Plank Hold 4xMAX