Wednesday

Metcon
0-5min
800 M Run
AMRAP Double Unders until 5 minutes.
Rest 2 Minutes
7-10min
400 M Sprint
AMRAP Double Unders until 10 minutes
Rest 2 Minutes
12-15min
400 M Run
AMRAP Double Unders until 15 minutes

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #AMRAP #DoubleUnder #Run #Fast #Sprint #Intervals #Speed #Acceleration #Training #HighIntensity #Metcon #CrossFit

Shirt Sale!!!!!
All Shirts are $10

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