2011-2012 WZA Miami Workouts

Workout 1 – Cafe Con Leche

WZA Miami

Elite Division

FOR TIME:

60 yard shuttle Run (3 x 10 yard backpedal + 10 yard sprint) & Hurdle Jumps (24’, 16’)

Workout 2 – Lift Big

WZA Miami

Elite Division

1 MIN AMRAP TESTS:

Min 0-1 – Max Rep Power Cleans (225, 135)
Min 1-2 – Rest
Min 2-3 – Max Rep Front Squats (from a rack)
Min 3-4 – Rest
Min 4-5 – Max Rep SH2OH

Score is total combined reps.

Workout 3 – Catch Me If You Can

WZA Miami

Elite Division

6 MINUTE AMRAP:

:90 L-Sit Buy-in
3 12ft HS Walks
3 12ft Burpee Broad Jumps
6 8ft Burpee Walk Climbs

Workout 4 – Crossfit Cowboys

WZA Miami

Elite Division

3 ROUNDS FOR TIME:

3 Snatch Complexes (Power+Squat+OH Squat) (135, 95)
12 C2B Pull-ups

Workout 5 – Any Given Wod Day

WZA Miami

Elite Division

FOR TIME:

4 Rounds of: 4 Weighted Pistols (55, 35lb) & 16 KB Snatches

3 Rounds of: 5 Def. HSPU (12’) & 50 Double-unders

2 Rounds of: 6 Muscle-ups & 12 Thrusters (155, 105lb)

1 Round of: 1000m Run & 100m Bear Crawl

Workout 6 – You Snooze, You Lose

WZA Miami

Elite Division

3 MINUTES:

3 min to find 1RM Turkish Get-up

Workout 7 – Bay Of Beast

WZA Miami

Elite Division

3 ROUNDS FOR TIME:

5 Rope Climbs
10 Deadlifts (295, 185lb)
25 Calorie Row

Workout 8 – I’m In Miami… Beach!

WZA Miami

Elite Division

FOR TIME:

30 Bar-facing Burpees
300m Sled Push (around the fountain)