CrossFit – Thu, Apr 4

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)

8min to perform

2 rounds

10/10/10 PVC pipe rotator work

10/10 bend and extend

10 Drop squats

then

Snatch High Pull

Muscle Snatch

P. Snatch

Power Snatch (Weight)

Every 90 seconds, for 12 minutes (8 sets of):

2 P. Snatches @70-80%

NOTES: Only add load it your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.

MFLH 040424 (Time)

For time:

30 Calorie Row

20 Burpee Box Jump Overs (24/20)

10 Snatches (185/125)

Time cap: 7 minutes

NOTES: This one is all gas and no breaks. The nice thing is afterwards you can athletes take a look back to the leaderboards in 2022 and see how their score staked up up against those times. Best times in the world were 2:14 for males and

3:03 for ladies which are insane times. Regardless of that this one is a full out sprint. Hammer the row, crank out the burpee box jump overs as fast as possible, then grip and rip on the barbell. If needed, have athletes modify loading on the Barbell to a weight that is challenging, yet movable for the 10 reps.