CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner follow the leader
22min
5 Power Snatches 95/65
7 Box Jumps 24/20
12 wall balls
Partner follow the leader
22min
5 Power Snatches 95/65
7 Box Jumps 24/20
12 wall balls
Partner row 6 min AMRAP
Bear crawl out
10 Sonics
Inchworm back
10 min AMRAP
( movements do all on one side the next rd switch sides all done with KB)
5 push ups (one hand on top of KB)
5 bent over rows
5 DL
5 kB cleans
5 front squats
5 press
2min rest
2rds 1min each
KB alt swing
KB revers lunges
kB alt snatch
kB G2OH
2min rest
AFAP
1 KB swing 7 burpees
2 KB swings 6 burpees
3 ” ” 5 ” ”
4 4
5. 3
6. 2.
7. 1
3x max hallow holds
W/u wod
10min amrap
10 reps each
•banded bicep curls
•banded wood choppers each side
•banded Pull aparts
•banded tricep ext
5 Rounds
12 DeadLifts 155/105
9 Hang Power Cleans
12 cal Bike
9 ring dips
Warm up running drills
10min to run 1 mile
8 min to 40 ball slams and 800m run
6min to 30 OH plate walking lunges and 400m run
4min to do 20 wall balls and 200m run
4min to do 20 burpees and 200m run
Skill W/U Wod
7min amrap
4 Strict HSPU
8 Pistols
30 Dubz or 20 attempts (no single unders)
6 sets
2min on:1min off
Amrap
3 Thrusters 135/95
6 T2B
9 Box jump overs
Warm up
PVC pipe
Each section for 2rds, 1min each movement
Section 1
KB swings
Goblet squats
SDHP
100m run(1min to run)
Section 2
DB floor press
Renegade rows
Alt DB snatch
100m run
Section 3
Step ups
Dubs
Burpees
100m run
Core 20 set of strict T2B (R,M,L)
Every 20sec for 10min
1 Power Clean
*athletes choice in load (should be between 50-70%)
Rest 5min
For time
2 Rounds
200m Run
7 Bar M.U./ 14 C2B Pull Ups/ 21 Pull Ups
400M Run
14 C&J 155/105
For Time
1 mile Run
59 Wall Ball Shots (20/14 lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95 lb)
18 Pull-Ups
23 Box Jumps
1 Clean or Snatch (challenging weight)
100 meter Fireman’s Carry
Teams of 2
2x200m run
50 DeadLifts 135/95
50 Burpees over the bar
2x200m run
50 S2OH 135/95
50 Burpees over the bar
2x200m run
50 DeadLifts
50 Burpees over bar
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