Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

warmup Squat Clean tech work (No Measure)


Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (7×2 (find 2RM))

does not have to be touch and go, but rest no longer than 15 secs between reps. Superset with dips

weighted STRICT ring dips (7×3 find 3RM)

no green band on stationary dip, work progressions

Metcon (Time)

3 rounds – 9 min cap

8 power cleans (135/85) Rx+ (165/105)

8 toes-to-bar / Rx+ 4 bar Muscle ups

35 double unders / 70 singles

Metcon (Calories)

rest 2 minutes then row 5 minutes for total cals