Friday “Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Benchmark #WOD #ClassicCrossFit #CrossFit #Metcon #Conditioning #CrossFitKettlebell #MoreKettlebell #Kettlebell #Pullups #Run #RunFaster #GetFast #Speed #Power

THURSDAY

Weightlifting
Back Squat (5-5-5＋)
65-75-85%
Weight should be 10lbs heavier than 4 weeks ago

Metcon (3 Rounds for reps)
3 Rounds Of:
3 Minute AMRAP
44 Double Unders
33 Abmat Situps
22 Pushups
Rest 1 minute between AMRAPS

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #InstaFit #Sunset #MiamiBeach #PalmTrees #MiamiBeachFitness #Miami #CrossFit #BoxLogo #MiamiGymLife #SweatLife #AMRAP #BackSquat #JumpRope #Situp #Pushup #A1A

WEDNESDAY

Weightlifting
Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1)
Going to spend most of the hour working on this

Metcon
For Time:
1000m Row
at the top of the very next minute
Tabata Flutter Kicks
Right into
800m Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #WeightliftingWednesday #Miami #Fitness #GirlsWhoLift #OlympicWeightlifting #Clean #Jerk #SweatLife #MiamiBeach #Row #Run #Tabata #FollowBack

WEDNESDAY

Weightlifting
Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1)
Going to spend most of the hour working on this

Metcon (Time)
1000m Row
at the top of the very next minute
Tabata Flutter Kicks
Right into
800m Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeightliftingWednesday #Weightlifting #Clean #Jerk #BarbellComplex #GirlsWhoLift #SweatLife #MiamiBeachFitness #CrossFit #Miami

TUESDAY
Floor Press (5-5-5+)
65-75-85%
All weights are 5lbs heavier than 4 weeks ago
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Burpees
5 Box Jumps 24/20
1 Rope Climb 15′
10 Burpees
10 Box Jumps
2 Rope Climbs
Burpee and Box Jump reps increase by 5 reps each round.
Rope climbs increase by 1 rep each round.
5,5,1/10,10,2/15,15/3 etc..
Sprintervals 16 (Distance)
Run or Row 12 minutes for maximum distance #crossfit305 #crossfita1a #worldsbestgyms #swampmonster2016 #wod #crossfit #podium #paystobeawinner

Labor Day!
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run