Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Running drills

2rds

5 mins to complete 400m med ball run

3 min to complete 400m run

5 min rest

12 mins to complete

“Jackie”

1000m row

50 barbell thrusters

30 pull ups

Core

3x max planks

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill/strength

Tempo Strict HSPU

5×2

3sec Hold

3sec negative

1 sec up

Happy Trails (AMRAP – Rounds and Reps)

5 Rounds

2min amrap: 1min rest

12 DeadLifts 185/135

10 T2B

8 cal Bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

PVC pipe movement

Double KB day

3rds each sec 40on/20off

1min rest Btwn

Sec1

KB swings

Gorilla rows

Sec2

OH walk

Front squats

Sec3

Alt OH press

Alt high pull

Sec4

DL

Alt floor press

Core

15 dragon flags

Reebok CrossFit Miami Beach – CrossFit

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Push Press (Increase weight every single set)

Welcome to the Party Pal (Time)

5 rounds for time

10 DB Snatch complex (1db Snatch + 2 oh lunges)

20 Box jumps

15 ring dips

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill/strength

Strict tempo pull ups

5×2 of

1sec up

3 sec hold

3 sec negative

Die Hard (AMRAP – Reps)

12min Ascending Ladder (3-6-9-12…)

Thruster (96/65)

Bar-facing Burpees

C2B Pull-up

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Partner bike

Bear crawl out

10 Sonics

10 banded GM

Crab crawl back

8min AMRAP

10 power snatches (65/95)

8 T2B

6 Burpees

2min rest

6min AMRAP

15 hang power clean (65/95)

7 burpees over bar

2min rest

4 min AMRAP

12 Romania DL

4 burpee tuck jumps

2min rest

2 min max burpee

Core 2rds 40on/20off

Cork screws

Hip raises

Flutter kicks

V-ups

1min rest

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Tabata style

1st min bottom of burpee

2nd min top of burpee

3&4 min full burpee

2rds 45on/ 15 transition

Plyo box step ups

Battle ropes

KB SDHP

Row

Wall balls

KG Full swings

Sled push

Dubz

Bear Crawls

Ring rows

5 mins 400m recovery run

400 m framer carry. If you put it down 10 jump squats

Reebok CrossFit Miami Beach – CrossFit

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Squat Clean ((tap and go) Increase weight on every set )

Yippie ki yay (AMRAP – Rounds and Reps)

15min amrap

50 Dubz

25 KBS 24/16

100m Run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

“I love DB’s”

For time

50 single arm DB Clean and jerk 50/35

70 body weight lunges

50 DB Snatches 50/35

70 body weight Lunges

50 Push up Rows 50/35

70 body weight Lunges