Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Barbell work
Every 12sec for 6min
1 cluster 135/95
This could be Hell (AMRAP – Reps)
7 Rounds
30sec DuBz
30sec Burpees
30sec Pull Ups
30sec of rest
MB Crossfit
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
100 squats
15 HSPU
75 squats
15 HSPU
50 squats
15 HSPU
25 squats
15 HSPU
Mb Crossfit 092218
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
Teams of 2 follow the leader
Section 1
15 cal Bike or Row
30 wall balls 20/14
Section 2
15 cal Bike or Row
30 Push Press
Section 3
15 cal Bike or Row
30 Ball Slams
Section 4
15 cal Bike or Row
30 ring dips
Section 5
15 cal Bike or Row
30 Burpees
MB Conditioning 092118
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
Coaches choice game
50 full KB swings
50 box jumps
100m run
40 v-ups
40 lunges
100m run
30 cal row
30 plank jacks
100m run
20 cal bike
20 sdhp
100 run
10 DB thrusters
10 Man Makers
100m run
MB Crossfit 092118
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3min for 24min
200m Run
7 Power Cleans 135/95
10 Pull ups
MB Conditioning 092018
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
400m run
2rds
10 Sampson
5 inch worms
10 scorpions
Each sec 3 rds 40on/20off
w/ 1 min rest btwn 2xDB
sec1
Hang squat clean and Jerk
Alt curls
OH Hold
Sec2
Push- up row
Skull crushers
Alt floor press
Sec3
DL
Front squats
Alt bent over kick backs
Core 100 atomic sit ups
MB Crossfit 092018
Reebok CrossFit Miami Beach – CrossFit
Weightlifting
Metcon (Weight)
Bar work
5×5
OH Squats (off Rack)
Increase weight after each set
15min
Metcon
Dirty Dozen (AMRAP – Rounds and Reps)
12min amrap
12 DB Snatches
12 DB Goblet Squats
12 T2B
12 DB lunges
MB Conditioning 091918
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
4rds bike or row
20 sec arms
20 sec legs
20 full body
10min to complete
100 burpees
Every time you brake 5 slam balls
Into
6min AMRAP
20 Alt DB snatch
20 revers lunges
20 T2B
3min REST
10min to complete
100 wall balls
Every time you brake 5 pass throughs (off KBs)
Core
3x max wall sit holds
MB Crossfit 091918
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
10min to complete
4 Rounds
8 Pistols
8 Strict T2B
4 Strict HSPU
The Ugly (Time)
7min to complete
40/30 Cal Bike
30 DeadLifts 185/115
20 Burpees
Metcon (No Measure)
5min of core
MB Conditioning 091918
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5min AMRAP
10 m Bear crawl
10 Mt. climbers
10 scorpions
10 sonics
3rds each section w/ 2min rest Btwn
30on/30on/30on/30on / 1min rest
Sec1
Bottom squat hold
Lunge
Squat
Jump squat
Sec2
Top plank hold
Plank up down
HR push ups
Burpee
Sec3
Quick feet in place
10m shuttle run (rig out n back)
High knees in place
10m shuttle run
Core
Each sec 4rds 20on/10 off w/1 min rest
Sec1
Russian twist
Sit-ups
Sec2
V-ups
Hip raises
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