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.
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