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

Monday “Power Cycle” (Week 3)

Miramar Beach Strength and Conditioning – Crossfit


(Band, BB, Glute Band)

:30 each side

General Warm Up:

Banded Tricep Stretch

Banded Pull apart + Pass Through

Banded Sots Press

Pigeon Stretch

Squat to standing toe touch

Cossack Squat


Specific Warm Up:

3 Sets

3 Hang Muscle Clean

3 Tall Clean

3 Strict Press


3 Sets

Clean Lift Off

Pause Squat Clean *pause @ hang

Hang Squat Clean

Squat Clean and Jerk


Squat Clean and Jerk

Every 2:30 x5 sets

1 Squat Clean +

1 Hang Squat Clean


Rest: 10 seconds

1 Clean and Jerk

Points of Performance

Starting @ 75% of 1rm clean and jerk, increasing load each set.

We are predominantly focusing our attention on the cleans, treating each clean with intensity and tight form.


Back Squat

Take 12:00

Build to a Heavy 3 rep Back Squat

then complete:

Every 2:00 x5 Sets

3 Back Squats @ 80% + 4 Seated Box Jumps

% for the Back Squat is based off of your heavy 3 reps achieved prior to.

For the seated box jumps select Bench height that has you seated at 90 degrees. We are looking to set this whole session up in one fell swoop. Have the boxes out there and use them as a warm-up on the way up to the 5 rep back squat. A good idea would be to get in a few jumps in the early sets on the build to the 5 rep for the day.

We want the 5 sets of 3 Back Squats + 5 Seated Box Jumps to be done back to back to allow around 1:30 rest between sets

Extra work


1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

5 Sets, For Quality

6 Dual Kettlebell Z-Press , Heavy

15 High Wall Ball Shots 20/14lb, (9/6kg) 11/10ft

Rest 2:00 minutes between sets

Metcon Conditioning

5 Rounds, For Time:

10 AltDBSquat Snatches 70/50lb

5 Burpee Box Get Overs 48/40”

65ft Sled Push, heavy load

Time Cap : 14 minutes

Primary Objective: Dumbbell Snatches

Secondary Objective: Complete sub 12 minutes

Select a load on the sled that is challenging but you can perform unbroken. Please don’t get caught up on the leaderboard. Focus your attention on a great workout for yourself so load the sled up, it should take roughly 30 seconds. We had 5 x 45lbMen / (3 x 45lb+ 25lb) Women.


Every 90 seconds, 4 sets, complete the following:

6-10 Ring Muscle Ups

@ 7:30 minute mark begin:

For Quality:

6-10 Pegboard Climbs

Time Cap: 4 minutes

@ 13:00 minute mark begin:

Every 90 seconds, 4 sets, complete the following:

3-5 Rope Climbs, 15ft

Primary Objective : Complete the three tasks within the desired format. Challenge your ability, step up to a higher goal for this piece.

Secondary Objective : Unbroken Muscle Ups. This is only a secondary so if you are challenging yourself with higher rep range as requested in your primary objective then ignore this.


Row Conditioning: Either AM or PM

Part A.

6 x 500m

Rest 60 seconds between sets

Rest 2:00 minutes

Part B.

4 x 500m

Rest 80 seconds between sets


6 x 500’s: 5k-1 sec

4 x 500’s 5k-2/3 sec

Goal : Sustaining consistent high output for part A, sub max effort and then on part B produce faster efforts with and utilize the extended rest periods.

Primary Objective : Part A.

Secondary Objective : Part B.

Previous PostNext Post