Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 scorpions

10 weighted prone int/ext rotation

10 pike up pike down

10/10 bend extend

5/5 figure 4 rotations

10 PVC Pipe OH Squats

Barbell warm up

10 reps each

Deadlifts

OH Squats

Press

Push press

Push jerks

Overhead Squat (Increase weight on every set
1×10
1×7
1×5)

Overhead Squat (Increase weight on every set
1×10
1×7
1×5)

Overhead Squat (Increase weight on every set
1×10
1×7
1×5)

Broken Glass (AMRAP – Rounds and Reps)

6min amrap

15 Deadlifts 155/105

12 Bar Hopping Burpees

9 S2OH

3min rest

6min amrap

15 Deadlifts 155/105

12 Bar hopping Burpees

9 S2OH

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121323 (Checkmark)

Every 10min for 30min

800m Run

30 Box jump overs

30 Wallballs

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

30 Heel Drives

20 Banded lat pull downs

10 Dive bombers

Skill/Strength (Time)

30 single Strict Pull ups

*35 Dubz after every 5 reps/10 attempts scale down

Don’t trip (Time)

4 rounds

24 Alt DB Snatches

18 Box Jumps

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

15 cal row

5 reps

Frontal raises

Lat raises

Bent over flies

Scare crow

Presses

Skill (Checkmark)

3 sets

8 – 10 rep

Kick ups + 30-45 sec holds

3 sets

Nose to wall Hold 30-45 sec

5 MiN EMOM

3 wall Climbs

Hard Rock (AMRAP – Reps)

Every 2min for 18 min

A 200м RuN

Max cal Row

B) 200 Run

Max T2B

c) 200м RuN

MAX P. Cleans 185/125

Notes/stimulus

**** keep your run Consistent no need to sprint. Keep it between 35-50sec.

*** on the row keep your stroke rate between 18-25. Use your length to get a cal per stroke. Woman between 2 to 3 strokes per cal.

**break up your T2B in manageable quick sets. First set being the bigger set

*keep the cleans to quick singles. By the time you reach them your midline and grip will be fatigued.

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121223 (Checkmark)

0-6min

50/40 cal bike

6-14min mark amrap

15 burpees

20 Russian KBS

15 T2B

14-20min mark

50/40 cal bike

20–28min mark amrap

15 burpees

20 Russian KBS

15 T2B

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121123 (Checkmark)

5min to get as far as possible

50 cal row

40 Goblet Squats

30 DB Snatches

20 Step Ups

10 Burpee Pull Ups

2min rest

7min to get as far as possible

50 cal row

40 Goblet Squats

30 DB Snatches

20 Step Ups

10 Burpee Pull Ups

3min rest

10min to get as far as possible

50 cal row

40 Goblet Squats

30 DB Snatches

20 Step Ups

10 Burpee Pull Ups

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

20 Calf raises

20 Toe Raises

10/10 bend and ext

5/5 hip sars over and back 30” box

5 squat to sissy squat

Hit warm up

3min emom

8 cal bike

Max inch warm

Back Squat (10 @ 50%

)

Back Squat (7 @ 60%)

Back Squat (5 @ 65%
)

Short Order (Time)

For time

10/7cal bike

10 Burpee Box Jumps 30/24”

20/14 cal bike

20 Burpee Box jump overs 24/20”

30/21 cal bike

30 Burpees

Notes/stimulus

*** This one is meant to be short and painful. All gas no break!!! With that being said don’t look for comfort. There is none.

** Keep it moving on all variations of the burpees. Coming off the bike the first couple reps will be the most difficult.

13min cap

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

121023 (Time)

7 rounds

200m run

18 SDHP 24/16

24 Lunges

30 Sit ups

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120823 (Time)

8 sets

Every 0:45

100m sprint

-right into-

4 sets

Every 1:15

200m sprint

Rest 3’

50 wall balls

40 r.kbs

30 burpees

40 r.kbs

50 wall balls

Buy out: 800m run

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

20 hollow rocks

20 Mt. Climbers

15 banded pull aparts

15 Banded High Pulls

10 Banded OH Squats

Hit warm up

20sec each

Hang High Pulls

Vertical jumps

Hang Muscle Cleans

High knees

Hang P. Cleans

Jumping Jacks

Overhead Squat (3×10 heavier than last week
*no need to go heavy. This week is to continue getting comfortable with the movement.
)

Hang Team (Time)

3-6-9-12-15-18

•T2B

•Hang Power Cleans 135/95

*100m run after each set

Notes/stimulus

*** This one is grippy

**Be strategic on the rounds of 15-18. These are the rounds that will be the most difficult. So break them up accordingly.

*use the run as recovery with the exception of the final run.