Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
12min to complete
5×2 Squat Cleans
Increase weight after every set AHAP
Back Squat (AHAP 3×5)
Metcon (Time)
For time
5 rounds
8 S2OH 155/105
12 T2B
100m run
MB CrossFit 101319
Reebok CrossFit Miami Beach – CrossFit
Stanley (Time)
For Time
50 Deadlifts (Bodyweight)
50 Incline Push-Ups (24/20 in)
50 Box Jumps (24/20 in)
1 mile Run
MB Crossfit 101219
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
18min to get as far as possible
2-4-6 reps follow the leader
•squat Cleans 135/95
•pull ups
Then
Share reps of
8-12-16-20-24-28-32
•Squat Cleans 155/105
•C2B Pull ups
MB CrossFit 101119
Reebok CrossFit Miami Beach – CrossFit
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
MB CONDITIONING 101119
Reebok CrossFit Miami Beach – MB Conditioning
Warm-up
Running Drills
Include…
Inchworm
Duck Walk
Burpee Broad jumps
Metcon
5Rds
Every 5min
200m Run
30 WB
200m Row
MB Crossfit 101019
Reebok CrossFit Miami Beach – CrossFit
Chest pump (Time)
8 Rounds
8/6 cal Bike (upper body only)
15 Push Ups
30 Sit ups
MB CONDITIONING 101019
Reebok CrossFit Miami Beach – MB Conditioning
Warm-up
4 Rds: 30s Each
-Easy Row
-Plank Hold
-Mtn Climbers
Metcon
1000-800-600-400-200 Meter Row
*After each row…
100 Meter Farmers Carry
120′ Walking Lunge
MB Crossfit 100919
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
Squat Snatches
10 @ 135/95
10 @ 155/105
10 @ 185/115
12min cap
Blow Out (Time)
3 Rounds
7 Ring M.U.
50 wall balls
100 dubz
21min Cap
MB CONDITIONING 100919
Reebok CrossFit Miami Beach – MB Conditioning
Warm-up
10-15s High knees, drop into burpee…repeat 5x
3Rds
8 KB Single Arm Swing
8 KB G2O
8 KB Goblet Squat
Metcon
Tabata 1:
Odd: Weighted Wall Sit
Even: Pop Squats
Tabata 2:
Odd: Hang from bar
Even: KBS
Then…
5min to Complete..
400m Run
10 Devil’s Presses
–Rest 1min–
5min to Complete…
25cal AB
10 Devil’s Press
–Rest 1min–
5min to Complete…
100 DU
10 Devil’s Press
MB CONDITIONING 100819
Reebok CrossFit Miami Beach – MB Conditioning
Warm-up
3 Rds
3 Star Lunges
5 Ring Rows
10 Vertical Jumps
20 Shoulder Taps
Metcon
12min AMRAP
20 Reverse lunge into Box Step Up
15 3 Point Crunches
10 Push up + 2 shoulder taps
5 Half Burpee Tuck Jumps
–Rest 2min–
5rds: 2min ON: 1min Off
8 (each arm) 1-Arm Ring Rows
16 DB Lateral Lunges
24 Opp K2E Mtn Climbers
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