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Hang Snatch + Snatch (1-1-1-1-1)
Metcon (3 Rounds for time)
3x800m Run
1:1 work to rest ratio
Sprintervals 13 (Distance)
Row 10 minutes at 22 strokes per minute.

Note meters.

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Floor Press (5-5-5)
40-50-60%
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
42 Calorie Row
30 Front Squats 95/63
18 Toes To Bar
Front Squats are from the ground
Sprintervals 12 (3 Rounds for time)
Three efforts, starting every 10 minutes of:
Row 500 meters
Run 400 meters

These are max efforts. DO NOT PACE.

If you do not have a rower, run 1,000 meters each effort. 📷 cred:

#CrossFit #crossfitgirls #crossfitters #wallballs #crossfita1a #crossfit305 #monday #mondaymotivation #pushweight #wod #wodlife #amrap #floorpress #chestdaybestday #toestobar #abs #blackandwhite

10am Reloaded

11am CrossFit

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Tiger Blood (Time)
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
Sprintervals 11 (4 Rounds for time)
4 Rounds on a 5 Minute Clock
Row 15/10 Calories
30 butterfly sit ups
Run 200 Meters
2 Rope Climbs

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Back Squat (5-3-1＋)
75-85-95%
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Sprintervals 10 (Time)
500 double unders for time, or 15 minutes of double unders-whichever comes first.
Metcon (Weight)
Supplement:

3 x 10 weighted front rack lunges (in place, 5 per leg)

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Handstand Push-ups (1-1-1-1-1)
Attempt 1 max effort set of strict handstand push-ups

Metcon
For time:
1 mile run
5 rope climbs
800m run
3 rope climbs
400m run
1 rope climb

Photo cred 📸: @garavsmurphy
#crossfita1a #crossfit305 #stirlingroadcrossfit #worldsbestgyms #miamifitness #lacticacidthreshholdtraining #assaultbike #running #climbing #trainhard #handstandpushups #wakeupandgrind #followtrain

Clean&Jerk Complex (1-1-1-1-1)
Clean＋Front Squat＋Jerk

Metcon (2 Rounds for reps)
15 min EMOM
Min 1: 50 seconds calorie row
Min 2: 15 Goblet Squats (53/35)
Min 3:10 Burpees
Min 4: 1 attempt max strict pull ups
Min 5: Rest
You will have 2 separate scores. Total Calories and Total Pullups

Sprintervals 9 (4 Rounds for distance)
4 rounds for meters:
Row 2 minutes at 18 strokes per minute
Row 1 minute at 24 strokes per minute

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Floor Press (5-3-1+)
75-85-95%

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2 Minute cumulative parallette L-Sit hold buy in
5 Parallette Shoot Throughs
100M Farmers carry with a 35/25 plate
Shoot Throughs:
Push up on parallettes, pass through, dip on parallettes
butt touches ground, full extension on top, Pass back = 1 rep #CrossFit #CrossFit305 #Crossfita1a #stirlingroadcrossfit #fitness #fitfam #community #family #lifttogether #press #chestdaybestday #crossfitgirls

Reloaded 10am

CrossFit 11am

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Reloaded 9am (A1A Beach Wod)

CrossFit 10am
#CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Lift #Snatch #Clean #Strong #Strength #Cardio #Gymnastics #Beach #Lifting #FitFam #Power #Speed #Miami #MiamiBeach #MIA #BurpeesSuck #Saturdays #WorldsBestGyms #NoDaysOff #Community

Metcon
2 Rounds For Time:
20 Wallballs
20 Pullups
20 Wallballs
20 Calorie Row
RX＋ Unbroken

Sprintervals 7 (8 Rounds for reps)
Eight efforts on 2 minutes at 85-90% effort of:
200 meter sprint

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Chipper #Sprint #Wallball #Row #Concept2 #AllTheRowers #Unbroken #Pullups #CrossFit #ConstantlyVaried #HighIntensity #FunctionalFitness #MiamiFitness #MiamiBeachBootCamps

Back Squat (3-3-3＋)
70-80-90%

Metcon
15 Min AMRAP
3 Toes To Bar
3 Box Step Ups 24/20
20 Double Unders
6 Toes To Bar
6 Box Step Ups
20 Double Unders
*3,3, 6,6 9,9, 12,12 etc.. on Toes To Bar and Box Step Ups
20 Double Unders after each round

photo cred: @garavsmurphy

#crossfita1a #crossfit305 #stirlingroadcrossfit #worldsbestgyms #miamifitness #fitcommunity #abs #strength #doubleunders #boxjump #jumparound #AMRAP #crossfit #weightlifting #gymnastics #skill #coordination #squat #legday #gymbro