Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
General warm up
2 rounds
5/5 Bend and Ext
5 Baby Makers
10 Drop Squats
10 Banded Pull aparta
10 Banded Bent over rows
5 Kip swings
Barbell warm up
Clean Pulls
Front Squats
Clean Pull Unders
Squat cleans
Squat Clean (6 sets:
1-2 Squat Cleans (building)
10 Hollow Rocks
* the goal with the squat cleans is to build up to a weight that will be heavier than the load you will use in the second part of today’s conditioning.
)
MFLH 070124 (Time)
For time:
12 Squat Cleans (155/105)
36 Pull-Ups
12 Squat Cleans (155/105)
Rest 3:00
For time:
6 Squat Cleans (225/155)
18 Bar Muscle Ups
6 Squat Cleans (225/155)
NOTES: Today we have two sprint style chippers with rest in between each. For the first chipper, the load of the barbell should feel light to moderate allowing you to do touch and go reps. On the second chipper, the load should be considerably heavier, singles on the barbell for most. Don’t be surprised if the Pull-Ups and Bar Muscle-Up feel a bit more challenging coming off the squats cleans each time. Modify the Pull-Ups to jumping or assisted Pull-Ups, and the Bar Muscle-Up to jumping bar Muscle-Ups or Pull-Ups. We want to ride the line of keeping the foot on the gas but at the same time not blowing up on the gymnastics. Trust yourself and let’s see what you’ve got?
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