Reebok CrossFit Miami Beach – CrossFit

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Tyson (AMRAP – Reps)

3 Rounds

3min Amrap

•Squat Cleans 155/105

2min amrap

• Bar-facing Burpees

1min amrap

•Dubz

-3min Rest-

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

5 min AMRAP

Banded warm up 15 reps each movement

DL

GM

Pull aparts

Single arm press

Jumping jacks

3 rds each section 45on/15 off w/ 1min rest btwn sections

Sec 1 single DB

R single leg DL

L single leg DL

DB alt snatch

Sec 2 2xdb

Revers hold at 90

Revers curls

OH press

Sec 3

Alt bent over row

Alt delt raises

Burpee

Core

100 plank jacks

Reebok CrossFit Miami Beach – CrossFit

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Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 3

120 reps each

•Pull Ups

•Wall Balls

•Box Jump overs

•DeadLifts 185/115

•bike

For time

Reebok CrossFit Miami Beach – CrossFit

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Thriller (Time)

For time

4 Rounds

30 Front Rack Lunges 95/65

100 Dubs

15 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

2rds 100m run

15 jump squats

10 sit ups

5 push ups

6min AMRAP

10 wall ball squat clean shot

10 slam balls

10 wall ball jump overs

5mins to run 400m recovery

6min AMRAP

24 Alt DB snatch

16 OH Lunge

8 DB Thrusters

5 mins to run 400m recovery

6 min AMRAP

50 dubz

25 v-ups

5 min to run 400m recovery

Core

5 rds

20sec hallow rocks

20sec Russian twist

20 sec rest

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up

Pvc-pipe drills

Coach’s choice

2x KB light all sets

45 sec on/15 sec off

2 rds each set

In-between sets 5 min to run 600m

Set 1

KB revers lunges

R arm walking OH press (L hangs down)

L arm walking OH press (R hangs down)

DL

Set 2

Russian KB swings

Front squats

Alt high pulls

Alt oh press

Set3

R side sots press

Clean

L side sots press

Alt floor press

Reebok CrossFit Miami Beach – CrossFit

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Overhead Squat (17min to reach 1 rm)

Startin Something (AMRAP – Rounds and Reps)

11min amrap

6 Power Cleans 185/115

8 HSPU

12 wall balls 20/14

Reebok CrossFit Miami Beach – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run

Billy Jean (Time)

For time

40 Burpee DB Snatch 50/35

30 Pull ups

20/15 cal Bike

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Core work

9min emom

1)hollow hold

2)Plank hold

3)squat hold

Black or White (AMRAP – Rounds and Reps)

18min amrap

•20 air Squats

•3 ring Muscle Ups

3-6-9-12-15-18-21-24….

• S2OH 135/95