Announcements
Reminder!!!!!
Fourth of July Schedule.
8-9-10 and 11am classes.
Have a safe Holiday
CrossFit Miami Beach – Oly Class
A.1: Power Snatch + OHS (2×1)
1+2@50%
*Pause in the reception of PS
A.2: Power Snatch + OHS (2×1)
1+2@60%
A.3: Power Snatch + OHS (4×1)
1+2@70%
B.1: Power Clean + Push Press (x1)
Work up to a heavy single
*This is meant to be a MFD, should be an obvious PUSH PRESS if you get into Jerk territorty (CALL IT)
B.2: Power Clean + Push Press (5×1)
1+3@78% of MFD in part B1
C: Front Squat (3×5)
@55%
D: Clean Pull (4×3)
@85%
*Eccentric portion of last REP as SLOW as possible
Metcon (3 Rounds for weight)
Accessories x3
DB Hammer Curls x10
DB Skull Crushers x25
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