Skill Work
Power Snatch (1-1-1-1)
Toes-To-Bar (1-1-1-1)

Metcon
3 rounds for time
21 calorie row
15 bar-facing burpees
9 power snatch (95/63)
Scaled: Empty bar from mid shin
RX＋ : Squat Snatch

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Weightlifting
Back Squat
12-12-12-12
35-40-45-50%

Superset with Strict Pull Ups. Half of your max rep.
If you have 8 strict pullups you’ll do 4 pullups each superset.

Metcon:
Min 0-4
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 8-12
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 16-20
400m run then AMRAP Cindy with remainder of time

Photo Cred: @garavsmurphy

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10am Reloaded

11am CrossFit

Photo Cred: @garavsmurphy

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9am Reloaded. Beach @ A1A

10am CrossFit

Photo Cred: @garavsmurphy

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Normal schedule resumes Friday PM weather permitting.

All gyms, 1 class at 9am.

Home WOD
“Death by Burpee”

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute and so on, until you are not able to complete the required number of burpees in the minute.

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you! (Yes, we know your “sick.” Who does burpees at home alone without AC? We do.) Photo cred: @garavsmurphy

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All gyms, 1 class at 9am.

Home WOD
3 Rounds for Time:
75 Air Squats
50 Sit-ups
25 Push-ups

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you!

Photo cred: @garavsmurphy

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Weightlifting
Strict Press (1-1-1-1-1)
Find a 1 rep max

Metcon:
“Fran”
For Time:
21-15-9 reps of:
Thrusters 95/65
Pull-ups

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Photo Cred: @garavsmurphy

Weightlifting Skill Work
Thrusters (1-1-1-1-1)
This is Skill work for thrusters. Elbows, hand placement, breathing methods, pacing

Kipping Pull-up (1)
Practice the kipping Pull-up *Take this skill work seriously, both movements will help you out tremendously on Wednesday.

Metcon
3 Rounds For Time:
500M Row
800M Run *Mobility work for the remainder of class

Supplement:
Sprintervals 30
Four efforts of:
Run 400 meters @ 133% of best time.
Rest 1 minute

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Weightlifting
Back Squat 1-1-1-1-1
Find a new 1 Rep Max Back Squat

Metcon
12 Minute EMOM
Min 1: 15 Unbroken Wallballs 20/14lb 10/9ft
Min 2: 5 Shoulder to Floor on Ropes (RX straight body, no knee bend)
Min 3: 40 Seconds of Max Rep Burpees
*Score is total burpees

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10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #Weightlifting #LiftWeights #Snatch #CleanAndJerk #OlympicWeightlifting #Weightlifter #Metcon #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #ConstantlyVaried #CrossFit

9am Reloaded. Beach at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #Weightlifting #LiftWeights #Snatch #CleanAndJerk #OlympicWeightlifting #Weightlifter #Metcon #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #ConstantlyVaried #CrossFit