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

Monday “Swole Cycle” Week 3


Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


10:00 minute Cap

2 Sets, For Quality:

90 Second Machine of Choice

(45s Easy, 30s Mod, 15s Hard)

10 Barbell Cossack Squats, 45/35lb

10/10 Single Leg Lateral Medball Toss

10 Banded Glute Marches

Snatch Complex

15:00 minutes on the Clock


Every 90s X 5 Sets

1 Power Snatch

1 Floating Snatch (Full Squat)

1 Snatch Balance (Full Squat)

@ 55%+ of Power Snatch

Goal of finishing @ around 75% of Power Snatch

Directly into…

Every 90s X 5 Sets

Squat Snatch

2 Reps @ 75%

2 Reps @ 80%

2 Reps @ 82%

1 Rep @ 85%

1 Rep @ 85%+

Rest as needed between sets

% are based on your 1rm Squat Snatch.

This is not touch and go, reset between each rep

Extra Instructions / Points of Performance

A floating snatch is essentially a hang snatch from the lowest possible position to the floor. This keeps tension throughout the lift and will help develop better tng mechanics that we are following up with later in the day.

We will use the first complex of the power snatch + floating snatch + snatch balance to really prime the system and build loads into the final 5 sets of the day that are all meant to be done as a full snatch build to 85%+ for 1 rep.

The goal today is to work on pressing the ground away, staying patient, and extending through the barbell overhead with a strong finish position overhead and tight midline.

Power Snatch


Metcon (Time)

7 Rounds for Time

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

*The complex must be unbroken

Goal: 4:00-7:00 minutes

Time Cap: 9:00 minutes

Primary Objective: Quality Barbell Cycling

Secondary Objective: Minimizing rest between sets

We need to choose a weight that allows for unbroken complexes today with quality mechanics.

Stimulus: Grip / Touch and Go Mechanics


10 Rounds for Time

5 Hang Power Snatches

5 Overhead Squats

Load: 75/55lb


Load: 95/65lb


Load: 135/ 95lb


Load: 165/115lb

Back Squats

3 set of 3 reps @ 87.5%
1×20 Reps @ 60% of 5RM

Extra Instructions / Points of Performance

We should have our legs feeling a little toasty here after the metcon, but we will get weight set-up and loaded. Take a good deep breath and then tackle the weight for 20 reps as a finisher for the day. Every once in a while, we will do this as the end of the day in order to build up the muscular stamina and endurance as we progress towards our true 20RM in Week 10


Recovery / Mobility Protocol

1:00 minute Elevated Prayer Stretch

1:00/1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00/1:00 minute Scorpion Stretch

Optional Accessories

4 Sets, For Quality

5 Hang Snatch High Pulls

50ft (15m) Overhead Barbell Carry or Overhead Yoke Carry

12 Goblet Cyclist Squat (31×1 Tempo)

Load: Choice and unbroken across

For the Hang Snatch High Pulls, these should be heavier than the weight that we used for the conditioning piece on Snatches. We are looking somewhere at around 80-85% of 1RM Snatch

Rowing Conditioning

5 Sets: For Max Meters

6:00 minute AMRAP

750m Row @ 10k Pace

100 Single Unders

-Max Meter Row in the Remaining Time

Rest 2:00 minutes between sets

Goal: Complete more than 500/400 meters on the rower in the remaining time

Primary Objective: Increase pace from 10k Pace to 5k pace on the max meter row in the remaining time of the AMRAP

Secondary Objective: Holding 10k pace even if you feel great.

Stimulus: Lactate Threshold / 10k to 5k Row Development


Ring Muscle Ups

Level 3:

20/15 Ring Muscle Ups

20/15 Kipping Ring Dips

20/15 Ring Muscle Ups

*Same set of rings for both movements

Level 2:

14/9 Ring Muscle Ups

14/9 Kipping Ring Dips

14/9 Ring Muscle Ups

*Same set of rings for both movements

Level 3 & 2:

Time Cap: 10 minutes

Our suggestion is not to go out too aggressive in the first set of muscle ups, because you will need to perform a muscle up to get into the ring dip position.

Level 1:

9/6 Ring Muscle Ups

12/9 Kipping Ring Dips

9/6 Ring Muscle Ups

*You can have two sets of rings available


9/6 Burpee Chest to Bar Pull Ups

12/9 Kipping Ring Dips

9/6 Burpee Chest to Bar Pull Ups

Previous PostNext Post