Oly – 070919

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The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

Reebok CrossFit Miami Beach – Oly Class

View Public Whiteboard

A.1: Dip Snatch (2×3)


A.2: Power Snatch (4×2)


B.1: Power Clean + Strict Press (5×1)

(1+4) Build to a heavy complex

C.1: BTN Jerk + OHS (4×1)

(1+2) 80%+

D: Clean Deadlift (3×5)


ACC: Metcon (Weight)

Accessories x3

Strict Pull-ups x10

DB Hammer curls x10
Pull-ups weighted if possible, assisted if necessary

Steven RendonOly – 070919

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