Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit


12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Low Hang Power Snatch

Each round decrease by 1 rep on each movement and add a little load

Power Snatch

Every 2:00 X 6 Sets

Set 1: 7 Reps @ 60%

Set 2: 6 Reps @ 65%

Set 3: 5 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 2 Reps @ 85%

Developmental : 2 Sets

3 Position Power Snatch

(Hip, Thigh, Knee)

Fitness / Performance :

Quick Singles

Elite : Touch & Go ALL Reps

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.


Today, we will spend just a little light time after the Power Snatch leading into the workout touching on Ring Muscle-Up Scales. This is not a day meant for a ton of time priming, spotting and cueing. If athletes have the ability and are close we can help them as other athletes are setting up their stations working into the Ring Muscle-Up.


Toenail Spot Ring Muscle-Up

Box Ring Muscle-Up Transition + Dip

Seated Band Assisted Ring Muscle-Up

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Ring Muscle Ups

3/3 Single Arm Kettlebell Hang Snatches

9 Kettlebell Squats

Load : 53/35lb

Goal : 10 rounds

Primary Objective : Average less than 90 seconds per round

Secondary Objective : Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.

Stimulus : Shoulder Stamina / Pulling Endurance / Quad Stamina


3 Burpee Jumping Pull-Ups

6 Russian Kettlebell Swings, 35/18lb

9 Air Squats


3 Burpee Pull-Ups

3/3 Single Arm Kettlebell Hang Snatches

9 Kettlebell Squats

Load: 44/26lb

Performance/ Elite:

As Written


1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minute Couch Stretch

Optional Accessories

Part A)

Strict Pull-Up Development

3 (sets) x 50% of Max Unbroken Reps

Rest as needed between sets

Once you complete the above percentage work, please then complete the Accessory work below:

Part B)

2 Sets, For Quality:

10 Second Top of Pull-Up Hold

Straight into

20 Second Active Hang Hold

Rest as needed between sets


Pause Back Squat

2 x 3 @ 60%

2 x 3 @ 65%

Rest 2:00 minutes between sets

On each rep, please pause in the bottom position for a full 3 seconds.

Percentage is based on your 1rm Back squat


2 Sets, Each set For Time:

21 Cal Rogue Echo

180ft (50m) Sandbag Carry, 100/70 lb

15 Cal Rogue Echo

120ft (35m) Sandbag Carry, 150/100 lb

9 Cal Rogue Echo

60ft (20m) Sandbag Carry, 200/150 lb

Rest 4:00 minutes between sets

Primary Objective: Echo: Throughout the descending sets increase effort.

Secondary Objective: Sandbag Carry: Take advantage of the lighter bags, move with the intent to minimize time under tension.

Stimulus: Lactic Threshold

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