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)
General warm up
2 rounds
15 Sonics
10 Bent knee windshield wipers
20 Shoulder taps
10 dive bombers
5/5/5 good mornings
Barbell warm up
Tempo Deadlifts
S2OH progressions
MFLH 041924 (AMRAP – Reps)
5 sets: (15:00)
0:00 – 1:30
15 Deadlifts (225/155)
1:30 – 3:00
15 Shoulder to Overhead (155/105)
NOTES: this one is going to be very taxing from a muscular standpoint.
First and foremost we want to scale to loading she’s such that allows us to before me to these movements safely and with good technique.
Overtime fatigue management is going to play the biggest factor. We want to look to complete the reps with an a 45 second window. So breaking up the reps is OK but we need to keep the rest short. A few rep schemes to consider our 8/7, 6/5/4, or 5/5/5
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