CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. Bench press 5×5 @85-90%
2. Press
a.Strict press 3×7
b.Push press max effort
c. 30s HS hold
3. EMOM 10 min
a.DB bent over rows 10/10
b.Muscle cleans 5 reps
MB Core-antine 7
CrossFit Miami Beach – MB Core-antine
Metcon (No Measure)
1. Sit-Up Toe Touches
2. Dead Bug
3. Arm Pumpers-hollow body or knees
bent
4. Leg Raise Abduction
5. Crossbody Crunch
MB CrossFit Corona 55
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 rounds: (3′ on / 1′ off)
10 DB Snatch
10 Burpee
10 V-up
———
Rx:
10 Hang Snatch (95/65)
10 Bar-facing Burpee
10 T2B
MB Crossfit Corona 53
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
50 Air Squats
MB CrossFit Corona 52
CrossFit Miami Beach – CrossFit
Metcon (Time)
50 Burpees
40 KB Swings
30 Box Jumps or Step Ups
20 Hang Power Clean
30 Box Jumps or Step Ups
40 Weighted Squats
50 Mountain Climbers
_ _ _ _ _
Rx
50 Cal bike or row
40 KB Swings 70/55
30 Box Jumps
20 Hang Power Clean 155/105
30 Box Jumps
40 SDHP (w/ KB) 70/55
50 Cal bike or row
MB Crossfit Corona 51
CrossFit Miami Beach – CrossFit
Metcon (Time)
27-24-21-18-15-12-9-6-3
Hand Release Push Ups
Weighted Sit ups
_ _ _ _ _
Rx 50lb/25lb DB Bench Press or Floor press if no bench
MB Flex 9
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1. 5 Sets:
a.1/1 KB Turkish Get-Up
b.10 1-arm KB Swings(right/left)
2. Deadlift 5×5 @75-80%
3. Seated DB Press 3×10
4. Skull crushers accumulate 50 reps not for time
*Every time you break 25 weighted sit ups with same weight if DB
MB Crossfit Corona 50
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
8 sets
2min of work: 1min of rest
Alt between section A and B
A) Buy in: 50 Dubs/100 single Unders (Jumping Jacks for those with no ropes)
20 Alt DB Snatches
Remaining time Pistols
B) Buy-in: 50 Dubs/100 Single Unders (Jumping Jacks for those with no ropes)
15 Burpees
Remaining time Pistols
MB Core-antine 6
CrossFit Miami Beach – MB Core-antine
Metcon (No Measure)
1. Sit-Up to Overhead Press
2. Windshield wipers
3. Alternating Leg Drops
4. Overhead Russian Twist
5. Crisscrosses
*Use weighted object
MB CrossFit Corona 49
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
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