CrossFit – Thu, Apr 18

No comments



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

8min amrap

10 baby makers

10 Prone int/ext rotation

5 Tuck Jumps

10 Kip Swings

2 wall climbs

Barbell work

7-10 reps each

Snatch High Pulls

Muscle snatch

P. Snatches

MFLH barbell Superset (Weight)

6 sets: (superset)

Power Snatch x 3 reps (TNG is okay) **

Box Jump 3-2-2-1-1-1*

*building in weight each set

set 1: 3 reps, set 2: 2 reps, etc, build in height For Completion

MFLH 071824 (AMRAP – Reps)

50-30-10 reps for time of:

Alternating DB Snatch (50/35)

Toes to Bar

Time cap: 15 minutes

NOTES: Grip and midline fatigue are going to be big factors in todays workout. On the dumbbell snatch consider being intentional about receiving the dumbbell in a power squat to make it more on the legs and that’s on the upper body. The sets of snatches and toes to bar smart and conservative on the first set of 50 and 50. Once you get into the 30s, you should be able to feel where you could pick it up in pace or if you need to maintain similar pacing as you did in the 50s. Final set of 2020 and we got a check.

Finish strong.

Steven RendonCrossFit – Thu, Apr 18

Leave a Reply

Your email address will not be published.