Wednesday

Metcon
0-5min
800 M Run
AMRAP Double Unders until 5 minutes.
Rest 2 Minutes
7-10min
400 M Sprint
AMRAP Double Unders until 10 minutes
Rest 2 Minutes
12-15min
400 M Run
AMRAP Double Unders until 15 minutes

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Shirt Sale!!!!!
All Shirts are $10

Tuesday
Snatch Balance (3-3-3-3-3)
Burgener in the Garage:

Burgener Coaching:

Catalyst Movement demo:

3 second hold at the bottom of the squat.
It’s okay to pop the bar up, try to catch as low as possible in OHS and hold for 3 seconds at the bottom before standing up.

Metcon
5 Rounds For Time
5 Front Squats 135/93
12 Kettlebell Swings 53/35
8 Box Overs 24/20 (Jump or Step)
*Front Squats are from the ground.
RX＋ Front Squat 185/133
KB 70/53
Box 30/24
Photo Cred @garavsmurphy

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Monday

Floor Press (3-3-3＋)
70-80-90%
5lbs heavier than 4 weeks ago

Metcon
For Time:
21-18-15-12-9
Wallballs 20/14
Straight Leg Russian Twists (2 count)
Calorie Row
*Use the same medball for wallball shots and russian twists

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Sunday

10am Reloaded

11am CrossFit

Photo cred: garavsmurphy

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Saturday

9am Reloaded. BeachWOD at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Snatch #OverheadSquat #OlympicWeightlifting # CrossFit #Weightlifting #GirlsWhoLift #SweatLife #Miami #Fitness #MiamiBeachBootcamp

6:30pm #crossfit and #reloaded with #coach Jorge. #warmup for #crossfitbenchmark #helen #wod #instacrossfit #crossfit305

Friday “Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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THURSDAY

Weightlifting
Back Squat (5-5-5＋)
65-75-85%
Weight should be 10lbs heavier than 4 weeks ago

Metcon (3 Rounds for reps)
3 Rounds Of:
3 Minute AMRAP
44 Double Unders
33 Abmat Situps
22 Pushups
Rest 1 minute between AMRAPS

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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