Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

19min amrap

Follow the leader

3 Hang Power Snatch 115/75

6 T2B

9 bar hopping burpees

6 cal bike

Reebok CrossFit Miami Beach – MB Comp

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Metcon (Weight)

Strength/Skill

5-5-5-5-5

Tempo Deadlift (31X1)

()

Metcon (Time)

4 SETS

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

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)

Workout

EMOM x 24 MINUTES

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Run

MIN 3 – 15 Box Jumps

MIN 4 – :45 Side Plank*

*Rounds 1 & 3 & 5 – Right Side Plank

Rounds 2 & 4 & 6- Left Side Plank

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Workout

FOR TIME

500m Row

40 Push-Ups

400m Row

30 Push-Ups

300m Row

20 Push-Ups

200m Row

10 Push-Ups

200m row

10 lunges

300m row

20 lunges

400m row

30 lunges

500m row

40 lunges

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time:

3 rounds

500m row

50 sit ups

50 Push ups

50 lunges

20 cal bike

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Every 75sec for 8 sets

•Squat Snatch

*increase weight at any set based on feel

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

Workout

2 Round

2:00 Stations

1:00 Rest b/t Stations

STATION 1

1:00 Air Squat

then…

1:00 Max Cal Bike

STATION 2

1:00 Sit-ups

then…

1:00 Max Double Unders

STATION 3

1:00 Air Squat

then…

1:00 Max Hollow Rocks

STATION 4

1:00 Sit-ups

then…

1:00 Max Shoulder Press

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

30 pull ups

20 C2B Pull ups

10 Bar M.U.

Metcon (Time)

Every 5min for 15min

800m run

Metcon (Time)

For time

21-15-9

Deadlifts 225/145

Bar hopping Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Warm up

2 sets

100m row

10 up downs=> 10 burpees

5 KB DL => 5 rkbs => 10 KBs

Workout

6 SETS

300/250m Row

15 Burpees

25 Kettlebell Swings

-2:00 Rest b/t Sets-

As fast as possible