MB CrossFit Corona 52

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Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

50 Burpees

40 KB Swings

30 Box Jumps or Step Ups

20 Hang Power Clean

30 Box Jumps or Step Ups

40 Weighted Squats

50 Mountain Climbers

_ _ _ _ _

Rx

50 Cal bike or row

40 KB Swings 70/55

30 Box Jumps

20 Hang Power Clean 155/105

30 Box Jumps

40 SDHP (w/ KB) 70/55

50 Cal bike or row

Steven RendonMB CrossFit Corona 52
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MB Flex 9

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Reebok CrossFit Miami Beach – MB Flex

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Metcon (No Measure)

1. 5 Sets:

a.1/1 KB Turkish Get-Up

b.10 1-arm KB Swings(right/left)

2. Deadlift 5×5 @75-80%

3. Seated DB Press 3×10

4. Skull crushers accumulate 50 reps not for time

*Every time you break 25 weighted sit ups with same weight if DB

Steven RendonMB Flex 9
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MB Crossfit Corona 50

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Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

8 sets

2min of work: 1min of rest

Alt between section A and B

A) Buy in: 50 Dubs/100 single Unders (Jumping Jacks for those with no ropes)

20 Alt DB Snatches

Remaining time Pistols

B) Buy-in: 50 Dubs/100 Single Unders (Jumping Jacks for those with no ropes)

15 Burpees

Remaining time Pistols

Steven RendonMB Crossfit Corona 50
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MB Flex 8

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Reebok CrossFit Miami Beach – MB Flex

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Metcon (No Measure)

1.Warm-Up: 3×5 Push ups(vary hand

position each set)

2.DB Bench

4 Sets, 6-10 Right arm, 6-10 Left arm = Max Reps both arms

*keep opposing arm extended while other

arm is pressing

3.Accumulate 50 Weighted Push-Ups using weight vest or plate on back

4. Loaded Carry- Bear hug/Zercher Carry 3x30m

5. 3Rds

a. 20s Hold at 90degrees + Max DB Bicep Curls

b. 20s Max Band Triceps Press Downs(FAST)

c. 30s Bicycle Crunches

–1min Rest–

Steven RendonMB Flex 8
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MB Flex 7

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Reebok CrossFit Miami Beach – MB Flex

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Metcon (No Measure)

1.Squat

a. 125% Hold- 5-10s

*Warm-up to working squat weight. Before first set, add weight to 125%. Unrack bar and hold at top of movement for 10s. Breathe & Brace core!

Then…

b. 6×2@80-95%

c. Squat Finisher:

30s Active Hold in the bottom of an air squat. At 30s, immediately perform MAX

air squats.

2.Power Cleans

OTM for 7min Power Clean(TnG)

*5-7 reps choose your weight based on bar cycle and speed.

3. EMOMx10

Odd: 5-10 Strict Pull-Ups*

Even- 20-30 Hollow Body Rocks

*can do weighted

Steven RendonMB Flex 7
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