Reebok CrossFit Miami Beach – CrossFit
Tyson (AMRAP – Reps)
3 Rounds
3min Amrap
•Squat Cleans 155/105
2min amrap
• Bar-facing Burpees
1min amrap
•Dubz
-3min Rest-
MB Conditioning 121018
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
5 min AMRAP
Banded warm up 15 reps each movement
DL
GM
Pull aparts
Single arm press
Jumping jacks
3 rds each section 45on/15 off w/ 1min rest btwn sections
Sec 1 single DB
R single leg DL
L single leg DL
DB alt snatch
Sec 2 2xdb
Revers hold at 90
Revers curls
OH press
Sec 3
Alt bent over row
Alt delt raises
Burpee
Core
100 plank jacks
MB Crossfit 120918
Reebok CrossFit Miami Beach – CrossFit
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
MB Crossfit 120818
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 3
120 reps each
•Pull Ups
•Wall Balls
•Box Jump overs
•DeadLifts 185/115
•bike
For time
MB Crossfit 110718
Reebok CrossFit Miami Beach – CrossFit
Thriller (Time)
For time
4 Rounds
30 Front Rack Lunges 95/65
100 Dubs
15 T2B
MB Conditioning 120718
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
2rds 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
5mins to run 400m recovery
6min AMRAP
24 Alt DB snatch
16 OH Lunge
8 DB Thrusters
5 mins to run 400m recovery
6 min AMRAP
50 dubz
25 v-ups
5 min to run 400m recovery
Core
5 rds
20sec hallow rocks
20sec Russian twist
20 sec rest
MB Conditioning 120618
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm-up
Pvc-pipe drills
Coach’s choice
2x KB light all sets
45 sec on/15 sec off
2 rds each set
In-between sets 5 min to run 600m
Set 1
KB revers lunges
R arm walking OH press (L hangs down)
L arm walking OH press (R hangs down)
DL
Set 2
Russian KB swings
Front squats
Alt high pulls
Alt oh press
Set3
R side sots press
Clean
L side sots press
Alt floor press
MB Crossfit 120618
Reebok CrossFit Miami Beach – CrossFit
Overhead Squat (17min to reach 1 rm)
Startin Something (AMRAP – Rounds and Reps)
11min amrap
6 Power Cleans 185/115
8 HSPU
12 wall balls 20/14
MB Crossfit 120518
Reebok CrossFit Miami Beach – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Billy Jean (Time)
For time
40 Burpee DB Snatch 50/35
30 Pull ups
20/15 cal Bike
MB Crossfit 120418
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Core work
9min emom
1)hollow hold
2)Plank hold
3)squat hold
Black or White (AMRAP – Rounds and Reps)
18min amrap
•20 air Squats
•3 ring Muscle Ups
3-6-9-12-15-18-21-24….
• S2OH 135/95
Recent Comments