MB CrossFit 112619

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CrossFit Miami Beach – CrossFit

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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

Steven RendonMB CrossFit 112619
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MB CrossFit 112519

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CrossFit Miami Beach – CrossFit

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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-

Steven RendonMB CrossFit 112519
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MB CrossFit 112419

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CrossFit Miami Beach – CrossFit

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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-

Steven RendonMB CrossFit 112419
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MB CrossFit 112319

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CrossFit Miami Beach – CrossFit

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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.

Steven RendonMB CrossFit 112319
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