CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24′ AMRAP
15 Hang P Snatch (75/45)
30 Push-up
45 Sit-up
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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