Reebok CrossFit Miami Beach – CrossFit

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Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Metcon (AMRAP – Rounds and Reps)

Rest 5 min

14min amrap

10 front Sqauts 135/95

20 H.R. Push ups

30 sit ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Reps)

Teams of 2, 25 Min AMRAP

3-6-9-12-15….

Calorie Row

KBS (24/16kg)

WB (20/14)

*Complete full rounds before switching with your partner.

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Recovery

18min

30 dubz

200m row

100m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 DB Step Ups

15 Russian Twists

10 Cal Bike

–Rest 2min–

8Min AMRAP

8 OH Walking Lunges- 1 DB

16 DB Snatches

8 OH Walking Lunges

24 Alt Leg V-Up with DB

–Rest 2min–

6min AMRAP

12 DB Renegade Rows

6 Burpee over DB

–Rest 2min–

4min AMRAP

10 DB Thruster

100m Sprint

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

12min

5 sets

1 Squat snatch

2 OH Squat

•increase weight by feel and mobility

Metcon (AMRAP – Rounds and Reps)

14min amrap

18 wall balls

12 Box jumps

8 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

5rds…

30s Max Cal

30s Max Burpees

1min Rest

Then…

6rds

2min ON: 1min OFF

20 Jump Lunges

15 RKBS

10 BJ

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

8min to complete

40 strict HSPU

Metcon (Time)

For time

4 rounds

20 Alt DB Snatches 50/35

5 ring M.U.

Metcon (Time)

100 hollow rocks

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

3rds

10 1-leg DL(each leg)

20 Hollow Rocks

30 Glute Bridges

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

60 DU

20 Plate G2O(45/25)

15 T2R

Waiter Walk(45/25)

Strength

Strength

Reebok CrossFit Miami Beach – MB Conditioning

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Warm-up

2Rds

200m Run

10 KB Good mornings

5 Inchworm to push up

Metcon

3 RFT

200m Farmers Carry (24kg/16kb)

500 Meter Row

800m Run

10-9-8-7-6-5-4-3-2-1

Push-Ups

20 KBS

Metcon (Time)

3 RFT

200m Farmers Carry (24kg/16kb)

500 Meter Row

800m Run

Then….

10-9-8-7-6-5-4-3-2-1

Push-Ups

20 KBS

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

12min to build to a heavy complex

•Squat Clean

•front Squat

•Jerk

Back Squat (4×2 @ 80%)

Dead beat (Time)

for time

9-15-21

•Burpees

•Pull ups