CrossFit Miami Beach – MB Core-antine
Metcon (No Measure)
3Rds
20 Snow Angles
20 One Side Bicycle Crunches(each side)
20 Spiderman Knees
20 Side Plank Knee Crunches(each side)
10 Plank Reach throughs
MB Crossfit Corona 61
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Set A: 5′ AMRAP
3 Power Clean
5 Box Jump (30″/24″)
12 Air Squat
*** Rest 2′ ***
Set B: 5′ AMRAP
5 Power Clean
10 Box Jump (24″/20″)
15 Air Squat
*** Rest 2′ ***
Set C: 5′ AMRAP
7 Power Clean
15 Box Jump (20″/16″)
18 Air Squat
Buy-out: 100 Sit-up
———
Rx Loads:
Set A: 225/135
Set B: 185/115
Set C: 155/105
MB Flex 10
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. 15min EMOM
-1’ Max Air Squats -1’ Wall Sit
-1’ Rest
2. 3 Sets
30 Bulgarian Split Squats
-After each set, Max Lunge Hops Rest as needed
3.100 V-Ups
MB Crossfit Corona 60
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Every 2′ for 6 Rounds:
:45 Max Double-under
:30 Max S2OH
Buy-out: 100 Hollow Rock
———
Rx: 115/85
MB CrossFit Corona 59
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 Rounds
7 P. Clean
7 Object hopping Burpee
*** Rest 1′ ***
Buy-out:
3 Sets:
20 V-up
20 Bicycle Kick
———
Rx: 135/95
MB CrossFit Corona 58
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
6′ EMOM
Even: Max L-Sit
Odd: :30 Handstand Hold
9′ AMRAP
5 HSPU
7 Squat Clean (135/95)
9 Pull-up
MB Flex 9
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. Tempo Single Leg Deadlift- 3×10(5:0:5)
2. 5 Sets:
20/20 Split Squat
Right into Max Squat Jumps Rest 90s in between
3. 150 Sit-Ups
*Everytime you break, 20 Push-Ups
MB CrossFit Corona 57
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
10 rounds: (2′ on / 1′ off)
Buy-in: 3x 10m Shuttle Run
5 Pull-up
10 Push-up
15 Air Squat
———
Rx: 20/14lb Vest
MB Core-Antine 8
CrossFit Miami Beach – MB Core-antine
Metcon (AMRAP – Reps)
1. Hollow Hold
2. Plank Knee Drops
3. Superman Hold
4. Plank Toe Touch
5. V-up hold
MB CrossFit Corona 56
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
18’ AMRAP
12/12 Power Clean
12/12 Weighted Lunge
12/12 Push Press
———
Rx:
12 Power Clean (135/95)
12 Front Rack Lunge (135/95)
12 S2OH (135/95)
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