CrossFit – Thu, Nov 30

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Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

7min to complete

3 rounds

10 scorpions

10 prone int/ext rotation

10 Mt. Climbers

10 Banded OH Squats

Barbell warm up

12 Snatch High Pull

9 Muscle Snatch

7 P. Snatches

5 OH Squats

Overhead Squat (3×10 choose weight by feel)

Beta (Time)

For time 1000m row

15 P. snatches135/95

20 T2B

750m row

10 P. snatches

15 T2B

500m row

5 P. Snatches

10 T2B


***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.

** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.

*T2B break them up sooner rather than later.

Steven RendonCrossFit – Thu, Nov 30

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