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)
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 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 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 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 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 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 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 Flex 8
CrossFit Miami Beach – MB Flex
Metcon (No Measure)
1.Warm-Up: 3×5 Push ups(vary hand
position each set)
2.DB Bench
4 Sets, 6-10 Right arm, 6-10 Left arm = Max Reps both arms
*keep opposing arm extended while other
arm is pressing
3.Accumulate 50 Weighted Push-Ups using weight vest or plate on back
4. Loaded Carry- Bear hug/Zercher Carry 3x30m
5. 3Rds
a. 20s Hold at 90degrees + Max DB Bicep Curls
b. 20s Max Band Triceps Press Downs(FAST)
c. 30s Bicycle Crunches
–1min Rest–
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