WEDNESDAY

Weightlifting
Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1)
Going to spend most of the hour working on this

Metcon
For Time:
1000m Row
at the top of the very next minute
Tabata Flutter Kicks
Right into
800m Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #WeightliftingWednesday #Miami #Fitness #GirlsWhoLift #OlympicWeightlifting #Clean #Jerk #SweatLife #MiamiBeach #Row #Run #Tabata #FollowBack

WEDNESDAY

Weightlifting
Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1)
Going to spend most of the hour working on this

Metcon (Time)
1000m Row
at the top of the very next minute
Tabata Flutter Kicks
Right into
800m Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeightliftingWednesday #Weightlifting #Clean #Jerk #BarbellComplex #GirlsWhoLift #SweatLife #MiamiBeachFitness #CrossFit #Miami

TUESDAY
Floor Press (5-5-5+)
65-75-85%
All weights are 5lbs heavier than 4 weeks ago
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Burpees
5 Box Jumps 24/20
1 Rope Climb 15′
10 Burpees
10 Box Jumps
2 Rope Climbs
Burpee and Box Jump reps increase by 5 reps each round.
Rope climbs increase by 1 rep each round.
5,5,1/10,10,2/15,15/3 etc..
Sprintervals 16 (Distance)
Run or Row 12 minutes for maximum distance #crossfit305 #crossfita1a #worldsbestgyms #swampmonster2016 #wod #crossfit #podium #paystobeawinner

Labor Day!
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Xtreme #obstaclewod at #crossfit305 it is gonna literally make you #insane from the level of mindblowing #functionalfitness!

#worldsbestgyms #crossfita1a #crossfit #stirlingroadcrossfit #OCR #speedracer #race #footrace #miami #hollywood #305ordie #hoodfit #mygymisbetterthanyours

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Sprintervals 15 (Time)
Airdyne or Concept 2 Rower, for calories

10 rounds for time of:
30 seconds at 85-90% effort
30 seconds at 40-50% effort

Rest 2 minutes

50 calories for time

Thursday

Back Squat (5-5-5)
40-50-60%

Metcon
For Time:
20-15-10
Unbroken deadlifts 135/93
Ring dips

RX＋185/133

For the unbroken deadlifts, if you fail to complete the whole set unbroken, you must restart that set. It’s suggested that if you fail you also take some weight off the bar to complete the deadlifts unbroken.

ring dips DON’T need to be unbroken.

Sprintervals 14 (Time)
At 80% effort:
Run 400 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 400 meters

Note total time.

Photo cred: @garavsmurphy

#crossfita1a #crossfit305 #stirlingroadcrossfit #swampmonster2016 #muscles #dudeswholift #progenex #determination #deadlifts #backsquat #strength #400mruns #speed #sprintervals #crossfit #constantlyvaried #metcon #weightlifting #miamibeachfitness #sweatlife