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)
Warm up (6min to complete)
2 Rounds
10 Upward/Downward Dog
10 Prone int/ext rotation
10 Sonics
10 Vertical Jumps
Every:20sec for 2min
•Jumping Jacks
•High Knees
•Butt Kickers
Barbell
7 Low Hang Snatch High Pulls
7 Low Hang Muscle Snatch
7 Low Hang Power Snatch
Hang Power Snatch (Every 1:30 x 10 sets (15:00)
Hang Snatch (BELOW knee)
Sets 1,2,3: 2-3 reps @ 70-80%
Sets 4,5,6: 1-2 reps @ 80-85%
Sets 7,8,9,10:1 rep @ 85+%
*Only increase after successful lifts.
If you miss, stay at the same weight.
If you miss again, go down in we)
MFLH EMOM Monday (AMRAP – Reps)
Emom Monday
ЕМОМ × 16:
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 10 Toes to Bar + 5 Burpees
Minute 3: 15/12 Calorie Row
Minute 4: 10 Air Squats + 5 Burpees
*if need be scale down the calories to 12/9
NOTES: today’s EMOM is going to be spicy. Everything in this one is going to elevate your heart rate. The way to best manage this one is to get the work done in an efficient and timely manner so that you can get a little bit of rest during the transition time between stations.
Work should ideally be no longer than 45 seconds per station. Move fast, and be efficient.
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