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

Monday “Kratos Cycle” (Week 6)

Miramar Beach Strength and Conditioning – Crossfit



10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

:30 second PVC Pipe Prayer Stretch

5/5 World’s Greatest Stretch

Into 2 Rounds:

30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squats

Overhead Squat

Every 2:00 X 6 Sets

– Set 1: 5 Reps @ 70%

– Set 2: 4 Reps @ 75%

– Set 3: 3 Reps @ 80%

– Set 4: 3 Reps @ 80%

– Set 5: 2 Reps @ 85%

– Set 6: 2 Reps @ 85%+

% Based on Overhead Squat

– Performed from the rack.

– Move the bar overhead with a behind-the-neck snatch grip push press, push jerk, or split jerk.

– Aim for a behind-the-neck split jerk for the heavy set of 2.

– Focus on a strong overhead position with a tight midline.

– Goal : Finish around 90% of 1RM Overhead Squat.

*Substitute Front Squats for those with mobility issues.

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

75 Double Unders

25 Wall Balls 20/14lb, (9/6kg)

5* Power Snatch 135/95lb, (61/43kg)

*Increase Power Snatch by 5 Reps on Each Set

Primary Objective : Get into the round of 20 Power Snatches

Secondary Objective : Complete each set of Double Unders and Wall Balls in a combined time of under 2:00 minutes

Stimulus : Muscular Stamina / Barbell Conditioning


100 Single Unders

25 Wall Balls 14/10lb, (6/4kg)

5* Hang Power Snatch 75/55lb, (34/25kg)


50 Double Unders

25 Wall Balls 20/14lb, (9/6kg)

5* Power Snatch 95/65lb, (43/30kg)


As Written


3-6-9-12-15 Snatch @ 185/125lb, (84/57kg)


:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality:

5/5 Bulgarian Split Squats 30×1 Tempo

8 Cuban Rotations 30x Tempo

13 Weighted GHD Hip Extensions

Machine Conditioning

2 Sets, Each for Time


Calorie Ski Erg

Calorie Bike Erg

Calorie Row

Rest: 5:00 minutes between sets

Score = Slowest Set

Primary Objective: Have the second set be marginally faster than the first set

Secondary Objective: Increase Cal / Hour over the course of each set from teh 21 down to the 3

Stimulus: Lactate Threshold

RPE: 8.5/10

Weightlifting: Part A

Part A:

Block Muscle Snatch + Power Snatch

Set 1: 1+2 reps

Set 2: 1+2 reps

Set 3: 1+1 reps

Set 4: 1+1 reps

Set 5: 1+1 reps

Rest 90 seconds between sets. Starting @80% of your 1rm Muscle Snatch and increasing in weight each set aiming to finish the maximum load possible for 1 Muscle Snatch & 1 Power Snatch

If you do not have a 1rm Muscle Snatch, please base the percentages off 85% of your 1rm Power Snatch. Which means you will calculate 85% of your 1rm Power Snatch and then calculate 80% of that 85% load.

Remember, the first number is for the Muscle Snatch and the second number is for the Power Snatch

Set the blocks 1-2 inches above the knee. Ensuring you set your shoulders over the barbell, keep your lats engaged and chest proud. This will set you up for success when you extend your hips and pull the barbell up and overhead.

Here is a clip of how these reps should be executed /

Once you complete Part A, please move on to Part B:

Weightlifting: Part B

Part B:

Hang Squat Snatch + Low Hang Squat Snatch

Set 1: 3+1 reps @ 67%

Set 2: 3+1 reps @ 72%

Set 3: 2+1 reps @ 78%

Set 4: 1+1 reps @ 83%

Set 5: 1+1 reps @ 83%+

Percentage is based on your 1rm Hang Squat Snatch. You must hang on to the barbell for all of these reps today.

Rest as needed between sets

Remember, on the fifth and final set you should be aiming to finish slightly above 83% of your 1rm Hang Squat Snatch

Remember, the first number is for the Hang Squat Snatch and the second number is for the Low Hang Squat Snatch

Extra Conditioning

9 minute EMOM, Alternating each minute:

Minute 1: 5 Power Snatches @ 155/105lb (70/47kg)

Minute 2: 200m Run

Minute 3: 6 Ring Muscle-Ups

Rest 3:00 minutes

9 minute EMOM, Alternating each minute:

Minute 1: 5 Power Snatches @ 155/105lb (70/47kg)

Minute 2: 200m Run

Minute 3: 8 Bar Muscle-Ups

Primarily today, we want you to complete each station of work within the minute set. The most challenging minute will certainly be the Echo Bike. If you know that is a number you cannot complete within 50 seconds fresh, please look to reduce the volume down. On the Power Snatches the challenge for today is to complete all 5 reps unbroken so please adjust the loading to achieve this. For the Ring and Bar Muscle-Ups you should be aiming to select a scaling option that will allow you to complete the desired reps unbroken every set.

Primary Objective: Completion

Secondary Objective: Either the Barbell or Gymnastics

RPE: 8/10

Stimulus: Interval Work / Barbell & Gymnastic Cycling

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