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


Miramar Beach Strength and Conditioning – Crossfit



2:00 minute Machine of Choice

(Easy pace)


2 Sets, For Quality:

10 Squat Y’s

10 Barbell Good Mornings, 45/35lb

10 Sots Press

20 Second Barbell Overhead Squat Hold


2 Rounds

20 Second Hollow Rock

40 Second Plank


Power Snatch

Snatch Complex

Every 2:00 minutes x6 Sets

1 Power Snatch +

2 Squat Snatches +

1 Overhead Squat

starting at 70% of power snatch 1rm and building. Do not exceed 85% today

Unbroken : Touch and Go

Our goal for this piece today is to replicate similar power and technique used in the power snatch and put into the squat snatch. Please focus on extension and being patient through your pull


Metcon (Time)

For Time

(With a Partner)

60 Toe to Bar

60 Overhead Squats

60 Hang Power Snatch

60 Wall Balls (20/14)

*Reps must be split evenly

Time Domain : 6:00-9:00

CAP: 12:00

The focus here is on shoulder stamina and a quad pump as we move through the chipper. Starting with the toe to bar should allow for large sets, but will fatigue the midline as we move into the overhead squats. The goal is to squat snatch into the set of squats and then work for big sets before tackling quick sets on the hang power snatch and unbroken wall balls.
Fitness :

Strict Knee Raises

Overhead Squats: 45/35

Hang Power Snatch: 45/35

Wall Balls 14/10

Performance :

Kipping Knee to Chest

Overhead Squats: 75/55

Hang Power Snatch: 75/55

Elite : As Written/ 95/65

Primary Objective : Achieve best possible result

Secondary Objective : toe to bar in 3 sets or less and unbroken wall balls

Stimulus :

Anaerobic / Shoulder Burn / Quad Pump

Extra Work


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Core Focused AMRAP’s

2 Sets

3:00 AMRAP

10/10 Side Plank Shoot Throughs

20 second Hollow Rock

20 Russian Twists (over &back = 1)

20 second Hollow Rock

R: 1:30 b/s


Warm Up:

100 Freestyle Swim with paddles


2 Sets:

3 x 50’s

:10rest between

Rest 1:00 between sets

Set 1: kickboard

Set 2: scull/free

Set 3: drill/swim but non free


2 x 300 pull work on high elbows and distance per cycle

Rest 2:00 between sets


4 x 100

Rest 1:00 minute between set

Descend 1-4 (Each set gets faster)


Zone 2 Work

60:00-90:00 Choice Mixed Machine

Goal is to wear a heart rate monitor here and stay in Zone 2 the entire time. Can go for as long or as little as you like on any machine, but just move for entire 60:00-90:00 duration.

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