Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
4Rds
A->B->C
2min:1min
A. 30 Box Step Ups AMRAP- WB
B. 40 Lunges
AMRAP- DU/Jump Rope
C .50 Air Squats AMRAP-Sit ups
MB CrossFit 061919
Reebok CrossFit Miami Beach – CrossFit
061919 (AMRAP – Rounds and Reps)
21min amrap
9 P. Cleans 185/115
42 Dubz
21 Wall Balls
15 cal Row
Core Buy out
100 bicycle kicks
MB Comp 061819
Reebok CrossFit Miami Beach – MB Comp
Metcon (AMRAP – Rounds and Reps)
10min
Skill work for quality
30 dubz
7 Strict Hspu
7 Strict Pull ups
7/7 Pistols
Squat snatches
50 reps not for time
•Focus on technique and speed under the bar
•video some of your reps
Metcon (10 Rounds for time)
Every 2min for 20min
250m Row sprint
As hard as possible
MB Conditioning 061819
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
4Rds
20s/20s/20s Get-ups(DB/KB) Squat Jumps Rest
-4min
–1min Rest/Transition–
4Rds
40s/20s/20s
Single leg DL(DB/KB) Single leg DL Hop Rest
-5:20
–1min Rest/Transition–
2Rds
60s/20s/40s
Monster Crawl(DB/KB) Bear Crawl- fast
Rest
4min
–1min Rest/Transition–
6Rds
20s/40s/60s Push Up Burpee Rest
12min
MB Crossfit 061819
Reebok CrossFit Miami Beach – CrossFit
Back Squat (20min to reach 1RM Back Squats )
Metcon (Time)
5min to complete
40 cal bike
30 Burpee Box jumps 24/20
MB Conditioning 061719
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
A. 21-15-9
Cals on Row
Burpees over rower
*10min Cap
–Rest 2min–
B. 9-15-21
Cal on Bike
Box Jump Overs
*10min Cap
–Rest 2min–
C. 400m Run
20 Reverse Burpees
200m Run
10 Reverse Burpees
100m Run
5 Reverse Burpees
*can use hands if need to on reverse burpees
MB CrossFit 061719
Announcements
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Reebok CrossFit Miami Beach – CrossFit
061719 (Time)
Every 5min for 15min
15 C2B Pull ups
20 S2OH 135/95
30 Russian KBs
Buy out core work
100 V-Ups
MB Crossfit
Announcements
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Reebok CrossFit Miami Beach – CrossFit
Pidgeon (Time)
7 Rounds for Time
7 Sumo Deadlift High-Pulls (95/65 lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
MB CrossFit 061519
Announcements
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
100 clusters 95/65
*every-time you break
•200m Run + 7bar Hopping Burpees
MB Conditioning 061419
Announcements
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
8 Rounds
2min work 1min rest
Alternating between A and B
A) buy in: 50 Lunges
Remaining time max slam balls
B) buy in: 30/22 Ring Rows
Remaining time max DB Snatches
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