Announcements
RCFMB x MFLH
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
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
•Snatch
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
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