Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Strict Pull up

10×1

5sec negative

1 strict Pull up

Bye Felicia (Time)

3 Rounds

15 Power Cleans 135/95

30 Pushups

400M Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Pizza game

8min AMRAP

10 DB push press

8 curls

6 bent over kick back

30 singles

2min rest

6min AMRAP

10 alt kb gorilla Rows

10 DL

10 jumps over kb

2min rest

4min AMRAP

10 walls balls

5 T2B

2min rest

2 min max rep

Burpee box jumps

Core 30 AB roll outs

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Hspu

10×1

5sec neg

1 strict HSPU (advance athletes can perform deficit)

Bon Voyage (Time)

5 Rounds for time

18 Wallballs 20/14

15 SDHP 32/24

12/9 cal Bike

Reebok CrossFit Miami Beach – CrossFit

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Push Press (No heavier than 50%)

Farewell (AMRAP – Rounds and Reps)

16min Amrap

100m Run

4 Squat Cleans 155/105

8 T2B

12 Burpee Box jumps 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

6 min Partner Amrap

Row

10 Banded GM

10 Mt climbers

10 scorpions

3 rds each section 40on/20 off w/ 1min rest btwn

Sec1

1 kb swing into 1 Russian swing

1 kb SDHP into 1 press

10m shuttle run (rig out and back)

Sec2

Alt DB snatch

Alt bent over fly

Burpee reach

Sec3

1 push up into 1set of shoulder taps

1 squat into alt revers lunges

Box jumps

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

Reebok CrossFit Miami Beach – CrossFit

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Partner Roberts Ridge (Time)

Partners Roberts ridge

2 Rounds

For Time

10 Clean-and-Jerks (135/85 lb)

20 Kettlebell Swings (53/35 lb)

30 Thrusters (45/35 lb)

40 Pull-Ups

50 Burpees Over the Bar

60 Wall Ball Shots (20/14 lb)

70 calorie Row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 3

75 deadlifts 135/95

50 cal bike

150 HR Push Ups

50 cal bike

75 hang Squat Cleans

50 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Coaches choice

8 min ascending ladder 1,2,3,4…..

Goblet squat

Burpee

SDHP

2min rest

8 min EMOM

5 DB Thrusters

2min rest

8min AMRAP

9/6 cal bike

9 KB G2OH

Box Jumps

Core

Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up

Running drills

10 min death by shuttle run

If caught bike or row the rest of the time

3min rest

2 rds each section 45 on/ 25off

With 1 min rest btwn each section

Sec 1

Bent over flys

Floor press

Sec2

Ploy step ups

Shoulder taps

Sec3

Hopping lunges

Banded GM

Core

100 plank jacks