Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 3
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
MB CrossFit 112919
Reebok CrossFit Miami Beach – CrossFit
Turkey HangOver (Time)
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
MB Crossfit 112719
Reebok CrossFit Miami Beach – CrossFit
Broken Promises (Time)
7 Rounds
10 cal row
12 Wall balls
10 cal Bike
12 P. snatches 75/45
10 pull ups
35min cap
MB CrossFit 112619
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 4min perform a section
A) 400m run
30 wall balls
B) 400m run
30 KBS
C)400m run
30 Box Step ups
D) 400m run
30 push ups
E) 400m run
30 DB Thrusters
F) 400n run
30 pull ups
MB CrossFit 112619
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Strength/Skill
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Pop (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
MB Conditioning 112519
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
100 cal Bike
100 cal Row
*at the top of every min 3 burpees
MB CrossFit 112519
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Metcon (Time)
Workout
NCFIT BENCHMARK WORKOUT
“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Time Cap-
MB CrossFit 112419
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Workout
PARTNER WORKOUT
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)
*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.
-37:00 Time Cap-
MB CrossFit 112319
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
22min amrap
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
MB CrossFit 112219
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Strength/Skill
5-5-5-5-5
Tempo Deadlift (31X1)
Metcon (Time)
4 SETS
15 Deadlifts (155/105)
30 V-ups
30 Walking Lunges
-1:00Rest b/t Sets-
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