Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner follow the leader

22min

5 Power Snatches 95/65

7 Box Jumps 24/20

12 wall balls

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Partner row 6 min AMRAP

Bear crawl out

10 Sonics

Inchworm back

10 min AMRAP

( movements do all on one side the next rd switch sides all done with KB)

5 push ups (one hand on top of KB)

5 bent over rows

5 DL

5 kB cleans

5 front squats

5 press

2min rest

2rds 1min each

KB alt swing

KB revers lunges

kB alt snatch

kB G2OH

2min rest

AFAP

1 KB swing 7 burpees

2 KB swings 6 burpees

3 ” ” 5 ” ”

4 4

5. 3

6. 2.

7. 1

3x max hallow holds

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

W/u wod

10min amrap

10 reps each

•banded bicep curls

•banded wood choppers each side

•banded Pull aparts

•banded tricep ext

Falcon (Time)

5 Rounds

12 DeadLifts 155/105

9 Hang Power Cleans

12 cal Bike

9 ring dips

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up running drills

10min to run 1 mile

8 min to 40 ball slams and 800m run

6min to 30 OH plate walking lunges and 400m run

4min to do 20 wall balls and 200m run

4min to do 20 burpees and 200m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill W/U Wod

7min amrap

4 Strict HSPU

8 Pistols

30 Dubz or 20 attempts (no single unders)

Hawk (AMRAP – Rounds and Reps)

6 sets

2min on:1min off

Amrap

3 Thrusters 135/95

6 T2B

9 Box jump overs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

PVC pipe

Each section for 2rds, 1min each movement

Section 1

KB swings

Goblet squats

SDHP

100m run(1min to run)

Section 2

DB floor press

Renegade rows

Alt DB snatch

100m run

Section 3

Step ups

Dubs

Burpees

100m run

Core 20 set of strict T2B (R,M,L)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Every 20sec for 10min

1 Power Clean

*athletes choice in load (should be between 50-70%)

Rest 5min

Eagle (Time)

For time

2 Rounds

200m Run

7 Bar M.U./ 14 C2B Pull Ups/ 21 Pull Ups

400M Run

14 C&J 155/105

Reebok CrossFit Miami Beach – CrossFit

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Nasiriyah (Time)

For Time

1 mile Run

59 Wall Ball Shots (20/14 lb)

Then, 3 Rounds of:

12 Squat Cleans (135/95 lb)

18 Pull-Ups

23 Box Jumps

1 Clean or Snatch (challenging weight)

100 meter Fireman’s Carry

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2x200m run

50 DeadLifts 135/95

50 Burpees over the bar

2x200m run

50 S2OH 135/95

50 Burpees over the bar

2x200m run

50 DeadLifts

50 Burpees over bar