CrossFit Miami Beach – CrossFit

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Warm up (Checkmark)

Warm up:

12min emom

•Row

•Mt. Climbers

•scorpions

•squat to sissy squat

Barbell work

10 reps each(first 5 on coaches command)

•Clean High Pulls

•Muscle Cleans

•P. Cleans

No Jumper (Time)

Every 6min for 24min

500m row

25 wallballs 20/14

10 P. Cleans 185/125

Notes/stimulus

***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.

** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .

*quick singles for the power cleans. Should look to gfi ish sub 4min each set.

CrossFit Miami Beach – CrossFit

012625 (Time)

10 Rounds

16 sit ups

14 Air Squats

12 Alt DB Snatches

100m Run

CrossFit Miami Beach – CrossFit

10 and 11am (Time)

Follow the leader

Teams of 2

20 rounds

9 Box Jump Overs

6 C2B Pull Ups

3 Clean And Jerks 155/105

CrossFit Miami Beach – Private Classes

Fee (Checkmark)

Team Workout (30 min total workout)

4 min Amrap:

Max calories Bike

1 min rest

20 min Amrap: Alternating Rounds

6 deadlifts

8 Burpees over the bar

10 Air Squats

Rest 1 min

4 min AMRAP

Max calories Bike

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

50 PVC OH Squats

Then

P. Snatch Progression

Power Snatches (Checkmark)

12-15min

30 P. Snatches for Quality (no heavier than 135/95)

012425 (Time)

For time

3 Rounds

10 Thrusters 135/95

20 H.R. Push ups

30 V-ups

40 Reverse Lunges

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

50 PVC OH Squats

Then

P. Snatch Progression

Power Snatches (Checkmark)

12-15min

30 P. Snatches for Quality (no heavier than 135/95)

012425 (Time)

For time

3 Rounds

10 Thrusters 135/95

20 H.R. Push ups

30 V-ups

40 Reverse Lunges

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 012425 (Checkmark)

8 rounds

1min on:1min off

A) :15sec max cal bike

Max wallballs

B) :15sec max cal bike

Max DB Snatches

*A and B is one round

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 012225 (Time)

1000m row

100 Lunges

800m row

80 Sit ups

600m row

60 Push ups

400m row

40 air Squats

200m row

20 Burpees

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike