CrossFit – Thu, Apr 11

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

Every :90sec for 6min

10 Mt climbers

10 H.R. Push Ups

10 Air Squats

5 Kip Swings

Barbell warm up

2 rounds

5 reps each

•Clean Pulls

•Front squats

•Pull Unders

•squat Cleans

•press

•jerks

3 position complex (6 Rounds for weight)

Every 2:00 x 6 sets:

3-Position Clean + Jerk (Mid Hang + Low Hang, Floor)

*building to a heavy complex

MFLH 041124 (Time)

2023 QF Workout

3 sets:

Against a 3 minute clock, perform as many reps as possible of:

400 Meter Row

10 Shoulder to Overhead (185/125lbs)

Max Chest to Bar Pull-Ups or Pull Ups in the remaining time.

– rest 3:00 –

NOTES: Today’s workout is another old quarterfinals team workout. It’s from one last year. This one is all gas. Hammer the row, go unbroken on the barbell, then quick reps on the C2B Pull ups. Use that 3 minute rest to regain composure then it’s time to hit it hard again. A good goal is to try and get about 60 seconds on the rope during each of the 3 sets. That 1:1 work:rest should be sufficient for allowing you to hit each of the three sets with max effort.