CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
Strict Pull up
10×1
5sec negative
1 strict Pull up
Bye Felicia (Time)
3 Rounds
15 Power Cleans 135/95
30 Pushups
400M Run
Skill
Strict Pull up
10×1
5sec negative
1 strict Pull up
3 Rounds
15 Power Cleans 135/95
30 Pushups
400M Run
Warm up
Pizza game
8min AMRAP
10 DB push press
8 curls
6 bent over kick back
30 singles
2min rest
6min AMRAP
10 alt kb gorilla Rows
10 DL
10 jumps over kb
2min rest
4min AMRAP
10 walls balls
5 T2B
2min rest
2 min max rep
Burpee box jumps
Core 30 AB roll outs
Skill
Hspu
10×1
5sec neg
1 strict HSPU (advance athletes can perform deficit)
5 Rounds for time
18 Wallballs 20/14
15 SDHP 32/24
12/9 cal Bike
16min Amrap
100m Run
4 Squat Cleans 155/105
8 T2B
12 Burpee Box jumps 24/20
Warm up
6 min Partner Amrap
Row
10 Banded GM
10 Mt climbers
10 scorpions
3 rds each section 40on/20 off w/ 1min rest btwn
Sec1
1 kb swing into 1 Russian swing
1 kb SDHP into 1 press
10m shuttle run (rig out and back)
Sec2
Alt DB snatch
Alt bent over fly
Burpee reach
Sec3
1 push up into 1set of shoulder taps
1 squat into alt revers lunges
Box jumps
Core 20 sets of strict T2B (R,M,L)
Partners Roberts ridge
2 Rounds
For Time
10 Clean-and-Jerks (135/85 lb)
20 Kettlebell Swings (53/35 lb)
30 Thrusters (45/35 lb)
40 Pull-Ups
50 Burpees Over the Bar
60 Wall Ball Shots (20/14 lb)
70 calorie Row
Teams of 3
75 deadlifts 135/95
50 cal bike
150 HR Push Ups
50 cal bike
75 hang Squat Cleans
50 cal bike
Warm up
Coaches choice
8 min ascending ladder 1,2,3,4…..
Goblet squat
Burpee
SDHP
2min rest
8 min EMOM
5 DB Thrusters
2min rest
8min AMRAP
9/6 cal bike
9 KB G2OH
Box Jumps
Core
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Warm-up
Running drills
10 min death by shuttle run
If caught bike or row the rest of the time
3min rest
2 rds each section 45 on/ 25off
With 1 min rest btwn each section
Sec 1
Bent over flys
Floor press
Sec2
Ploy step ups
Shoulder taps
Sec3
Hopping lunges
Banded GM
Core
100 plank jacks
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