Monday

Weightlifting
Floor Press (5-5-5)
40-50-60%

Metcon
12 Minute AMRAP
40 Calorie Row
60 Air Squats
40 Box Jumps 24/20
20 Bar Touch Burpees
*BOTH hands MUST touch the bar on the burpees

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeBelieveInEachOther #CrossFit #Community #InstaFit #SweatLife #Miami #MiamiBeach #Fitness #BoxJump #AssaultBike #Coach #WOD #DoTheClassWOD #BenchmarkWOD #Jackie #ThrustersSuck #ChestDay #MotivationMonday #ExerciseOlympics #BuildingBetterHumans #Reebok #Progenex #America

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #FortLauderdale #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting #Metcon #Row #Concept2 #Cardio #LadiesHour #Community #FitFam #FitnessAndFriends

Saturday

9am Reloaded. Beach at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting #OverHeadSquat #Snatch #Clean #Jerk #OlympicWeightlifting #Weightlifter #Gains #Biceps #Reebok

Friday

Metcon
For Time:
2 Mile Run
60 Pullups
60 Kettlebell Swings 53/35
60 Wallballs 20/14lb 10/9ft
6 Rope Climbs
*Partition everything ANY WAY YOU WANT.
Make your own strategy, everything just needs to get done.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms Fitness #InstaFit #FitnessPhoto #71stStreet #MiamiBeach #Miami #FortLauderdale #Run #Fast #Speed #Community #Chipper #Pullup #MoreKettlebell #WallballsSuck #RopeClimb #Metcon #WheresTheWeightlifting #Cardio

Thursday

Weightlifting
Back Squat (5-3-1＋)
75-85-95%
10lbs Heavier than 4 weeks ago

Metcon
20 Min EMOM
Min 1: 45 seconds MAX calories Assault Bike
Min 2: 10 Strict Press 95/63 (barbell starts on the ground)
Min 3: 20 Box Jumps 24/20
Min 4: 1 Min Plank Front or Sides (Can switch as needed)
Min 5: Rest
Score is total calories. RX only counts if all of the other movements are completed RX.

Supplement
Sprintervals 25 (4 Rounds for time)
Run 400 meters at 120% of your best time
Rest the amount of time it took you to run
Repeat 4 times.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Run #Jump #Squat #Climb #Lift #CrossFit #Weightlifting #BackSquat #RackWeightsStackPlates #LegDay #BootyBuilders #AssToGrass #Metcon #EMOM #AssaultBike #Press #Jump #Plank #Abs #Sweatlife #Miami #MiamiBeach #Fitness #FitFam #InstaFit

Wednesday
Toes-To-Bar (1-1-1-1)
T2B Skill Work
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2K Row
Then AMRAP with remaining time:
50 Double Unders
10 Bodyweight Deadlifts
15 T2B
photcred: @garavsmurphy
#crossfit #stirlingroadcrossfit #crossfit305 #crossfita1a #wod #instawod #fitness #instafit #stretch #lifeguard #miamibeach #absordie #abs #instaabs #strength #strengthtraining #muscles #musclesbro #instabro #gymbro #gymlife #proteinfarts