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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

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Tshirt #Sale #Swag #Burgener #Coaching #Snatch #SnatchBalance #Weightlifting #OverheadSquat #Squat #Catalyst #Metcon #CrossFit #FrontSquat #MoreKettlebell #RX #Progenex

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

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Run #Fast #SpeedKills #FloorPress #StrengthTraining #Gains #Weightlifting #Metcon #MotivationMonday #GetUpAndGetAfterIt #CrushGoals

Sunday

10am Reloaded

11am CrossFit

Photo cred: garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Press #Jerk #OlympicWeightlifting # CrossFit #Weightlifting #DudesWhoLift #SweatLife #Miami #Fitness #MiamiBeachBootcamp #AMRAP #StrengthTraining #Tattoos #America #Progenex

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

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Benchmark #WOD #ClassicCrossFit #CrossFit #Metcon #Conditioning #CrossFitKettlebell #MoreKettlebell #Kettlebell #Pullups #Run #RunFaster #GetFast #Speed #Power

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

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #InstaFit #Sunset #MiamiBeach #PalmTrees #MiamiBeachFitness #Miami #CrossFit #BoxLogo #MiamiGymLife #SweatLife #AMRAP #BackSquat #JumpRope #Situp #Pushup #A1A

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