CrossFit Miami Beach – CrossFit
Metcon (Time)
10 Rounds:
15 Air Squat
10 KBS
5 Box / Tuck Jump
Buy-out: 30 Three-Point V-up
MB CrossFit Corona 68
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21′ AMRAP
7 Power Clean
21 Double-under
7 S2OH
21 Double-under
7 Clean & Jerk
21 Double-under
Buy-out: 100 Bicycle Kick
———
Rx 135/95
MB CrossFit Corona 67
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds:
400m run
15 Thruster
Buy-out: 100 Leg Raise
———
Rx 95/65
MB CrossFit Corona 66
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time:
10 Rounds:
12 Alt DB Snatch
8 Burpee Box Jump
———
Rx 50/35
24″/20″
MB Flex 12
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
Rx Versio Minimal Versio
1. For Time: 100 Push-Ups
2. Sumo Front Squat/Goblet Squat-1.5 reps(3s neg, 3s pause) Superset with: 20s Plie Jumps
3. 6min EMOM- 2 chairs/boxes Odd: Max L-sit/Tuck sit hold Even: 30s Dips
4. 3x20s Each Arm:
Single-arm farmers walk(Gun-rack carry- arm holding weight has elbow bent to 90deg angle)
Superset with: 20s Max bicep curls
MB CrossFit Corona 64
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Complete within the Work Window:
Attempt 1: 3′
Attempt 2: 5′
Attempt 3: 7′
50 Dubz
40 S2OH (20/20)
30 V-up
20 Burpee
10 Atomic Sit-up
*** 2′ rest ***
MB-Core-antine 052120
CrossFit Miami Beach – MB Core-antine
Metcon (AMRAP – Reps)
3 Rounds: 30s:10s
1. 3 Point Crunch
2. Reverse Crunch
3. Russian Twist with single leg ext
4. Crisscrosses
5. Suitcase Crunch
MB Crossfit corona 63
CrossFit Miami Beach – CrossFit
Metcon (Time)
Jell-o Legs
For Time:
150 Lunge
100 Russian KBS
50 Step-up
———
Rx: 20/14 Weight Vest
MB Flex 11
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
Rx Version
1. 5×5
Strict Press
*Last rep of each set hold OH for 45 seconds
Rest 2’ in between sets
2. 5×3
Tempo DB Bench Press
*5:1:5 tempo
3. NFT: 100 Hollow Rocks
15 Sit Ups every time you break
Minimal Version
1. 5 Sets
15″ Handstand Hold in to Max Strict HSPU Rest 2’ in between
2. 5 Sets
Max Push-Ups
Rest 1’ between sets
3. NFT: 100 Hollow Rocks
15 Sit Ups every time you break
MB CrossFit Corona 62
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24′ AMRAP
15 Hang P Snatch (75/45)
30 Push-up
45 Sit-up
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