Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

120 Wall Balls 20/14

50 cal Bike

100 Push Ups

50 cal Row

80 Box jumps

40 cal Bike

60 Pull ups

40 cal Row

40 Burpees

30 cal bike

200m Run

30 cal Row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

200m Partner Run, pass WB back & forth

Form 2 lines, move WBs down the line in competition manner(Line 1 vs Line 2)

Over Under (down & back)

Face out, arms distance away, side to side pass

Sitting facing out, Russian twist down

Burpee on ball, pass it down

200m Partner Run, pass WB

Metcon (No Measure)

4 Rounds

*partner 30s:30s

Battle rope/Plank Up downs

Sleds Push/Rest

WB Sit-Up pass to partner

D-ball over shoulder(I go, you go)*full Minute(30:30)

Tire sledgehammer/Tire Jumps

**1min Rest between rounds, everyone rest together

Reebok CrossFit Miami Beach – CrossFit

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I Put on (AMRAP – Rounds and Reps)

Every 2min for 20min

•100m Run

•8 T2B

•12 Russian KBs 32/24

Reebok CrossFit Miami Beach – MB Comp

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Warm-up (No Measure)

10min

300m Row

20ft Hs Wall/30sec Hs Hold

10 seated box jumps

Metcon (Weight)

Every 20sec for 10min

P. snatch 65-70%

Metcon (Time)

5-4-3-2-1

Squat cleans

•155/105

•185/115

•205/125

•225/135

•AHAP

*Between each set

7 Pull ups

5 C2B Pull ups

3 Bar M.U.

Reebok CrossFit Miami Beach – CrossFit

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Push Press (5×2 @ 85%)

Monroe (AMRAP – Rounds and Reps)

12min amrap

16 weighted Lunges 50/35

20 DB Snatches

10 H.R. Push ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up: 2rds

Partner 1: Easy Row

Partner 2:

20 cherry pickers

10 top of Burpees

10 Prone Frog Jumps

Tabata:

Alternate between

•Push-Ups

•V-ups

WOD

5 Rounds, On the 4:00

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

*can sub cal on 14/20cal AB & burpee over bar for larger class **

Reebok CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Reps)

5sets

2min on: 2min off

200m Run

12 unbroken T2B

*remaining time burpee Box jumps

Front Squat (18min to work to a heavy 5 rep max)

Metcon (No Measure)

4 sets

10 reps each

DB single arm Bent over Row L/R

Weighted Back extensions

Reebok CrossFit Miami Beach – Oly Class

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A.1: Snatch (3×2)

@65&

A.2: Snatch (3×2)

@75%

B.1: Clean & Jerk (3×2)

@65%

B.2: Clean & Jerk (3×2)

@75%

C.: Front Squat (5×5)

@65%

D: Clean Pulls (4×3)

@90%

ACC.: Metcon (Weight)

Accessories x3

DB Hammer Curls x10

DB Skull Crushers x 25

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill:

HS Hold

Paper Bag (AMRAP – Rounds and Reps)

5rounds

3min of work:1min of reat

8 C2B Pull ups

8 Front Squats 155/105

8 S2OH

8 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up:

Running Drills

*Achilles & hamstring mobility prep

A. 5x50m Sprint

*Every 1:10s

(~6min)

—400m Recovery Walk—

B. 4x100m

*Every 1:10s

-(~4:40s min)

—200m Recovery Walk—

C. 3x200m

*Every 90s

(~4.30min)

–100m Recovery Walk–

D. 2x400m

*Every 4min

(8min)

Finisher: 25 Dragon Flags