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


Miramar Beach Strength and Conditioning – Crossfit


10:00 minute Cap

3 Rounds for Quality

*35-50 Skips

9/7 Calorie Bike

5/5 World’s Greatest Stretch

15 Banded Good Mornings

10/10 Quadruped Thoracic Rotations

*On each round of the 3 Sets, you will alternate the Jump Rope Skill.

Set 1: 50 Single Unders

Set 2: 50 Double Unders

Set 3: Either Crossovers or Running Single Unders

Power Snatch

Every 90 seconds x 6 Sets

Snatch High Pull + Hang Power Snatch + TnG Power Snatch

Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling

Points of Performance

The focus today is to prime our system for the barbell cycling piece to follow. We are looking to get some touches into a good set-up position on the Snatch Pull, move fast through the hips on the hang power snatch, then move back to the floor for a TnG Power Snatch

Metcon (Time)

2:00 ON/ 2:00 OFF

-Repeat until the work is complete:

-Each Interval will start with BUY IN

Buy in:

42 Double Under


21 Power Snatches 95/65lb

21/15 Calorie Echo Bike

15 Power Snatches 135/95lb

15/11 Calorie Echo Bike

9 Power Snatches 155/105lb

9/7 Calorie Echo Bike

Goal : Complete in 3-4 Intervals

Cap : 5 Intervals

Score: Total Time

Primary Objective : Barbell Components

Secondary Objective : Complete the 21’s in less than two full intervals.

Stimulus : Anaerobic / Barbell Conditioning

54 Single Under

21, 15, 9 Hang Power Snatch (45/35)

15/11, 12/8, 7/5 Echo Cal


27 Double Under Buy-In






As Written







Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories:

3 Sets, For Quality

8/8 Half Kneeling Kettlebell Chop and Lift

8/8 Contralateral Box Step-Ups 24/20’’ (Right Arm Holds Dumbbell, Step Up with Left Leg, then other side)

:20/:20 Single Leg Sorenson Hold

Rest as needed between exercises



5 Sets, For Quality:

50m Swim


(25m Underwater Butterfly Kick with Fins

25 Backward Kick with Fins)

50 Breaststroke

Stroke Practice / Speed:

8:00 minute EMOM

25m Freestyle Sprint, As Fast as Possible

*However you must hold technique and form.

Main Set : (Stamina/ Muscular Endurance)

Every 5:00/6:00 minutes, 4 Sets:

300m Swim


4-6 x 25m Underwater Swims (Hypoxic Work)


100m Cooldown


60:00 minutes steady state work (Keep this Zone 2)

100 Calorie Bike Erg

100 Calorie Ski Erg

100 Calorie Row

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