Reebok CrossFit Miami Beach – CrossFit
The Bad (Time)
3 Rounds
400m Run
15 Hang Power Cleans 155:105
20H.R Push Ups
25 Box Jumps 24/20
500m Row
MB Crossfit 091718
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Barbell cycling
Every 30sec for 5min
3 Squat Cleans 135-155/95-105
Tap and Go
Good (AMRAP – Rounds and Reps)
12min amrap
10/10 single arm DB Push Press 50/35
15 Pull ups
20 Lunge hops
40 Dubz
MB Conditioning 091318
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm-up
6min AMRAP
Row
15 jumping jacks
10 v-ups
10 supermans
2 rds 40 on/20 off
R single arm KB DL
L single arm KB DL
1min REST
Tabata
2 lat squats/ 2 jump squats and back
1 min REST
2rds 40on/ 20 off
R arm KB high pull
L arm kb High pull
1min REST
Tabata
Plank up, down, plank jack
1 min rest
2rds 40 on/20 off
R arm kb floor press
L arm kb floor press
Core
Tabata
Snow angles (jumping jack movement in a hallow hold)
2min rest
Tabata
Crab Alt Toe touch
MB Crossfit 091318
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Bar skill
50 OH Squats 65/45
Nerd (AMRAP – Rounds and Reps)
16min amrap
15 Power Cleans 135/95
12 T2B
9 cal Bike
6 S2OH
MB Crossfit 091218
Reebok CrossFit Miami Beach – CrossFit
Animal House (Time)
1mile Run
5 Rounds
10 F. squats 185/115
5 M.U.
800m Run
MB Crossfit 091118
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill wod
12min emom
•6-12 Pistols
•6-12 T2B
•4-8 strict HSPU
Skip to my Lou (Time)
For Time
150 Dubz
50 DB Snatches 50/35
50 Box Jump overs 24/20
MB Crossfit 091018
Reebok CrossFit Miami Beach – CrossFit
Weightlifting
Metcon (Weight)
Weight Lifting
Every 15sec for 7min
1 Squat Clean 165/105
Metcon
Key Master (AMRAP – Rounds and Reps)
16min AMRAP
10x KBS (24/16)
10x R. OH Lunge (24/16)
10x SDHP (24/16)
10x L. OH Lunge (24/16)
10x Burpee over KB
MB Conditioning 091018
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
3rds 100m run
15 jump squats
10 sit ups
5 push ups
6min AMRAP
10 wall ball squat clean shot
10 slam balls
10 wall ball jump overs
4mins to run 400m recovery
6min AMRAP
24 Alt DB snatch
16 OH Lunge
4/4 sots press
4 mins to run 400m recovery
6 min AMRAP
50 dubz
25 v-ups
4 min to run 400m recovery
Core
5 rds
20sec hallow rocks
20sec Russian twist
20 sec rest
MB Conditioning 090718
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
5min 45on/ 15 off sec for each movement
Jump squat
High knees
Jumping jacks
Lunges
Push ups
2rds each section 50 on/10 off w/ 1min rest btwn each sections
Double DBs
Sec 1
Alt curls
OH walk
Alt floor press
Front rack lunges
Sec2
Alt plank rows
Front squat
Alt delt raises
OH tri extension
Sec 3
Alt Bent over fly
R leg split squat
Alt bent over kick backs
L leg Split squats
3min rest
Row 1000m
MB Crossfit 090718
Reebok CrossFit Miami Beach – CrossFit
Stay Puff Marshmallow Man Pt. 1 (Time)
Stay Puft Marshmallow Man
Every Minute: 5x Deadlift (225/155)
Accumulate 100x Hand-release Push-ups (10min cap)
Rest 3min
Stay Puff Marshmallow Man Pt. 2 (Time)
Every Minute: 3x Cluster (135/95)
Accumulate 100x Air Squats (10min cap)
Recent Comments