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
8min amrap
10 baby makers
10 Prone int/ext rotation
5 Tuck Jumps
10 Kip Swings
2 wall climbs
Barbell work
7-10 reps each
Snatch High Pulls
Muscle snatch
P. Snatches
MFLH barbell Superset (Weight)
6 sets: (superset)
Power Snatch x 3 reps (TNG is okay) **
Box Jump 3-2-2-1-1-1*
*building in weight each set
set 1: 3 reps, set 2: 2 reps, etc, build in height For Completion
MFLH 071824 (AMRAP – Reps)
50-30-10 reps for time of:
Alternating DB Snatch (50/35)
Toes to Bar
Time cap: 15 minutes
NOTES: Grip and midline fatigue are going to be big factors in todays workout. On the dumbbell snatch consider being intentional about receiving the dumbbell in a power squat to make it more on the legs and that’s on the upper body. The sets of snatches and toes to bar smart and conservative on the first set of 50 and 50. Once you get into the 30s, you should be able to feel where you could pick it up in pace or if you need to maintain similar pacing as you did in the 50s. Final set of 2020 and we got a check.
Finish strong.
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