CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min AMRAP
50 Sit ups
35 H.R. Push ups
20 DeadLifts
5 Thrusters (5/5 each arm for those with single weights)
—————
Rx 155/105
MB Flex 8
CrossFit Miami Beach – MB Flex
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–
MB Core-antine 5
CrossFit Miami Beach – MB Core-antine
Metcon (No Measure)
1. Alt Single Leg Reach to Butterfly Sit-up
2. Knee to Nose Plank
3. Plank Hand Walks
4. Plank Punch
5. Superman Lifts
3 rounds 30sec:10sec
MB Crossfit Corona 48
CrossFit Miami Beach – CrossFit
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
S2OH
F. Squats
—————
Rx 135/95
MB CrossFit Corona 47
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 Rounds
7 P.Cleans
7 Bar/object Hopping Burpees
21 Dubs/63 single unders (Jumping Jacks for those with no ropes)
—————
Rx 135/95
MB Flex 7
CrossFit Miami Beach – MB Flex
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
MB CrossFit Corona 46
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 Sets
3 min of work: 1min of rest
5 Devil Presses
15 V-ups
—————
Rx 50/35
10 T2B
MB CrossFit Corona 45
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
500 reps any which way (Capping max or minimums for each movement??)
*S2OH
*Air Squats
*Sit ups
*Dubz (Jumping Jacks or lateral jumps for those with no ropes)
*Box Jumps/step ups
*Pull-ups/bent over rows
*SDHP
*no more than 125 reps per movement
_________
RX 75/45
MB CrossFit Corona 44
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
20min EMOM
A) 15 Push ups
B) 18 KBS 24/16
——————
RX
A) 15 Burpees
B) 15 Wall Balls
If you get caught work out now becomes 20min AMRAP.
MB Flex 6
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. Deadlift 3×10 @65-70%
2. Strict press 4×5 @65-70%
3. 10’ emom A- 1’ wall sit B- 12 b.rack lunges @35/45lbs
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