CrossFit – Mon, Jun 17

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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

MFLH Barbell (Weight)

Every 1:30 x 10 sets (15:00)

Hang Snatch (above knee)

Sets 1,2,3: 2-3 reps@ 70-80%

Sets 4,5,6: 1-2 reps @ 80%

Sets 7,8,9,10:1 rep @ 90+%

*Only increase after successful lifts.

If you miss, stay at the same weight.

If you miss again, go down in weight.

For Completion

Warm up (Checkmark)

General

5min to complete

10 upward downward dog

15 prone Int/ext rotation

20 Mt. Climbers

10 squat to sissy squat

Barbell work

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Balance

Hang Snatch

Hang Snatch

MFLH EMOMONDAY (AMRAP – Reps)

EMOM × 20:00

Minute 1: 4 Wall Walks

Minute 2: 16 DB Snatch (50/35)

Minute 3: 12 Chest to Bar Pull-Ups

Minute 4: 8 Burpees

NOTES: Todays EMOM is a bunch of classic CrossFit style movements.

The volume isn’t too bad compared to some of the moms we’ve done previously. The goal would be to keep your sets big and unbroken where possible, but also work on movement quality. Modify the chest to bar pull-ups to chin over bar pull ups, or band assisted pull ups.

Steven RendonCrossFit – Mon, Jun 17

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