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

Saturday Partner Day!

Miramar Beach Strength and Conditioning – Crossfit


3 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20 Bear Plank Shoulder Taps

Metcon (Time)

4 Rounds

Partner 1: 400m Run

Partner 2:

25ft Dual KB Farmers Walking Lunges

10 Dual KB Push Press

25ft Dual KB Front Rack Walking Lunges

3 Wall Walks

Partner 2: 400m Run

Partner 1:

25ft Dual KB Farmers Walking Lunges

10 Dual KB Push Press

25ft Dual KB Front Rack Walking Lunges

3 Wall Walks

Load : (53/35, 24/16kg)

Time Cap : 30:00

Goal : 18:00-25:00

Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb push press, and wall walks. Both partners must be finished with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.

Primary Objective: Have as minimal rest time as possible. Goal is to have the run take just about as long as the working set inside

Secondary Objective: Try to beat your partner to finish each one of your sets as a fun little competitive goal to keep things moving quickly today.

Stimulus : Shoulder / Midline / Quad Stamina

Developmental :

200m Run

Single KB for All Movements

35/18lb, (16/8kg)

Box Wall Walks

Fitness :

35/18lb, (16/8kg)

Performance :

As Written

Elite :

Load: 70/53lb, (32/24kg)


:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories / Core Work

3 Sets, For Quality

1:00 Plank Hold

:30 Hollow Hold

:30/:30 Side Plank

20 Alternating V-Ups


Power Snatch

Part A.

Hang Power Snatch

4 x 3


Holding between 72-77% of your 1rm power snatch

Rest as needed between sets

Incorporating hang power snatches into training will help improve explosiveness, speed, and power with the turn over phase of the snatch

Once you complete Part A, please move onto Part B:

Power Snatch

5 x 2

Holding between 77% – 85% of your 1rm power snatch

This is NOT touch and go, complete each set with a reset.


Overhead Squat

1 x 3 @ 80%

2 x 2 @ 85%

2 x 1 @ 90%

Rest 3:00 minutes between sets

Percentage is based on your 1rm Overhead Squat


5 Rounds, For Time:

20/15 Cal Row

12 Bench Press, 155/105 lb (70/48 kg)

3 Rope Climbs, 15 ft

Time Cap: 20 minutes

Goal: Sub 16 minutes

Primary Objective: Rope Climbs: Level 3: Complete each round under 75 seconds, Level 2: Complete each round under 90 seconds

Secondary Objective: Row: Cal/hr

Level 3: +1200/+1050, Level 2: +1100/+950, Level 1: +1000/+880

RPE: 8/10

Stimulus: Lats / Chest / Muscle Pump

Accessory Work

For Time:

Buy In:

300ft Farmers Carry, 32/24 kg kettlebells


2 Rounds,

500m SkiErg

15 Sandbag Cleans to Shoulder, 100/70 lb, 45/32kg


2 Rounds,

500m SkiErg

10 Sandbag Cleans to Shoulder, 150/100 lb, 68/45kg

Buy Out:

300ft Farmers Carry, 32/24 kg kettlebells

Time Cap: 17 minutes

Goal: Sub 15 minutes

Primary Objective: Sandbag Cleans: When performing Sandbag Cleans, prioritize maintaining a steady pace throughout the entire workout. Creating a consistent rhythm, force yourself to sustain that pace you have set out.

Secondary Objective: SkiErg: Aim to hold a 5k pace or 5k effort.

RPE: 9/10

Stimulus: Grip / Anaerobic / Muscular Fatigue