CrossFit – Fri, Apr 12

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Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

10min amrap

10 Sonics

10 90/90

10 Prone int/ext rotation

10 Drop Squats

10 Kip swings

Barbell Work

•Snatch Pull

•Muscle Snatch

•OH Squats

•Snatch Balance


MFLH 041224 (AMRAP – Reps)

15:00 Clock…

15 Toes to Bar

15 Squat Snatches @ weight 1

15 Toes to Bar

12 Squat Snatches @ weight 2

15 Toes to Bar

9 Squat Snatches @ weight 3

15 Toes to Bar

6 Squat Snatches @ weight 4

15 Toes to Bar

Max Squat Snatches @ weight 5

Rx Loading

Weight 1- 95/65

Weight 2- 135/95

Weight 3- 155/105

Weight 4- 165/115

Weight 5- 185/125

Modified loading

Weight 1- 60%

Weight 2- 70%

Weight 3-75%

Weight 4- 80%

Weight 5- 85%

NOTES: For today’s workout we’ll be looking to get as much time at the final barbell as possible. To do so the best strategy is going to be hitting all sets of toes to bar in ideally 1-2 sets. I suggest going with singles on the barbell. For athletes that have a tough time with mobility and the squat snatch, have them perform either power snatches or squat cleans as an alternative. Modify accordingly in a way that gets athletes into that Final barbell.

For Completion

Steven RendonCrossFit – Fri, Apr 12

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