Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
7 Rounds
7 P. Clean
7 Object hopping Burpee
*** Rest 1′ ***
Buy-out:
3 Sets:
20 V-up
20 Bicycle Kick
———
Rx: 135/95
MB Flex 9
Reebok CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. Tempo Single Leg Deadlift- 3×10(5:0:5)
2. 5 Sets:
20/20 Split Squat
Right into Max Squat Jumps Rest 90s in between
3. 150 Sit-Ups
*Everytime you break, 20 Push-Ups
MB CrossFit Corona 58
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
6′ EMOM
Even: Max L-Sit
Odd: :30 Handstand Hold
9′ AMRAP
5 HSPU
7 Squat Clean (135/95)
9 Pull-up
MB Core-Antine 8
Reebok CrossFit Miami Beach – MB Core-antine
Metcon (AMRAP – Reps)
1. Hollow Hold
2. Plank Knee Drops
3. Superman Hold
4. Plank Toe Touch
5. V-up hold
MB CrossFit Corona 57
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
10 rounds: (2′ on / 1′ off)
Buy-in: 3x 10m Shuttle Run
5 Pull-up
10 Push-up
15 Air Squat
———
Rx: 20/14lb Vest
MB Flex 8
Reebok CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. Bench press 5×5 @85-90%
2. Press
a.Strict press 3×7
b.Push press max effort
c. 30s HS hold
3. EMOM 10 min
a.DB bent over rows 10/10
b.Muscle cleans 5 reps
MB CrossFit Corona 56
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
18’ AMRAP
12/12 Power Clean
12/12 Weighted Lunge
12/12 Push Press
———
Rx:
12 Power Clean (135/95)
12 Front Rack Lunge (135/95)
12 S2OH (135/95)
MB CrossFit Corona 55
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 rounds: (3′ on / 1′ off)
10 DB Snatch
10 Burpee
10 V-up
———
Rx:
10 Hang Snatch (95/65)
10 Bar-facing Burpee
10 T2B
MB Core-antine 7
Reebok CrossFit Miami Beach – MB Core-antine
Metcon (No Measure)
1. Sit-Up Toe Touches
2. Dead Bug
3. Arm Pumpers-hollow body or knees
bent
4. Leg Raise Abduction
5. Crossbody Crunch
MB Crossfit Corona 53
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
50 Air Squats
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