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


Miramar Beach Strength and Conditioning – Crossfit


12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 Hang Muscle Snatch

3 Overhead Squat

3 Hang Squat Snatch

Each round decrease by 1 rep on each movement and add a little load


Every 3:00 X 5 Sets


Overhead Squat

Hang Snatch

Overhead Squat


Start @ 60% of 1RM Snatch


Every 3:00, 5 Sets

Power Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat

Power Snatch


Every 3:00, 5 Sets

High Hang Power Snatch

Overhead Squat

Hang Power Snatch

Overhead Squat

Low Hang Power Snatch

Overhead Squat

Metcon (Time)

For Time: (Re-test 15 August)

21/15 Calorie Echo Bike

21 Power Snatches 75/55 lb (34/25 kg)

15/11 Calorie Echo Bike

15 Power Snatches 75/55 lb (34/25 kg)

9/7 Calorie Echo Bike

9 Power Snatches 75/55 lb (34/25 kg)

15/11 Calorie Echo Bike

15 Power Snatches 75/55 lb (34/25 kg)

21/15 Calorie Echo Bike

21 Power Snatches 75/55 lb (34/25 kg)

Time Cap : 15:00

Goal : 8:00-13:00

The real challenge of this workout begins after the set of 9, so make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout.

Primary Objective : Complete within the time cap

Secondary Objective : Complete each set of snatches in less than 2 breaks

Stimulus : Aerobic Power / V02 Max / Barbell Cycling

Developmental :

Bike Cal: 15/11-12/9-9/7

Barbell: 15-12-9

*Hang Power Snatch

Load: 45/35

Fitness :

Rep Scheme: 15-12-9

Load: 75/55


As Written

Elite :

95/65lb, (43/30kg)

*Try to complete in the same time you did at lighter load week 1


1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories

3 Sets, For Quality

15/15 Banded Terminal Knee Extensions

10/10 Single Leg GHD Hip Extensions

100ft Reverse Sled Drags


For Time

30 Ring Muscle-Ups


Zone 2 Focus

10:00 minutes @ 55-65% FTP , damper of 4/3

8 Sets

5:00 minutes @ 75-85% FTP , damper of 7/6

1:00 minutes @ 55-65% FTP, damper of 4/3

Goal here is to develop better leg stamina as well as develop our aerobic capacity through a base building aerobic threshold effort. By playing with the higher damper setting here we can teach our body to handle the muscle tension / pump effect that happens in bike workouts.

Primary Objective: Maintaining steady state aerobic effort.

Secondary Objective: maintain top end of ranges while keeping heart rate in zone 2 effort.

Stimulus: Aerobic threshold / leg stamina

RPE: 5/10

A note that we will be saving the 20:00 minute FTP Retest for next week during our transition phase as we are keeping the 10k Row Test and 5:00 minute Echo as the two main tests this week.

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