Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-Up

3rds

7/5 Cal Bike

Duck Walk across

Inchworm to Cobra

TabataYErMOM:)

Tabata

*Alternate btw

-Plank Toe Touch

-Pop Squats

—Rest 2min–

Tabata

*Alternate btw

Alt DB Snatches

Plank Jacks

–Rest 2min–

2rds EMOM Every 2min

*AMRAP 2nd movement remaining time

1. 20KBS+ V-Ups

2. 20 KB Goblet Squats + Russian Twists

3. 20 KB Lunges+Bicycle Crunches

4. 20 KB SDHP+Supermans

–2min Rest–

8EMOM

8 DB Thrusters

4 Burpee over DB

Reebok CrossFit Miami Beach – CrossFit

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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

Reebok CrossFit Miami Beach – Oly Class

Hey Forged in Flames BC! As we approach the final weeks of our 1st lifting cycle we approach higher percentages. We will be working between mid 80 to mid 90% this week on both Tuesday & Thursday. This is to mentally prepare yourselves for our 1RM testing next week.

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A.1: Snatch (6×1)

@50-80%

A.2: Snatch (4×1)

@85-95%

B.1: 2 Cleans + 1 Jerk (3×1)

@60-70%

B.2: Clean & Jerk (3×1)

@80-95%

C: Clean Pulls (4×3)

@105%

ACC: Metcon (Weight)

Accessories x3

Straight Leg situps x30

DB OH Press x10

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (3×1 @ 90%)

Metcon (Time)

5min cap

40 cal Bike

30 Burpee Box jumps 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Tip toe walk arms up, active shoulders(fwd/bk)

-Gallop(fwd/bk)*hard toe point

-Hip openers(knee up & out/reverse)

-High knees

-Butt Kickers

-Shuffles

-Lunge walk with high kick

-Lateral Lunge, lateral lunge, hop

-Spidermans

-Bear Crawl(fwd & Bk)

————-

Sled

10 Rds

10m Sled Push

30s Plank Hold/Dips

*can alternate btw 2

For Time…

50 Sit-Ups

50 Lateral Plate Hops(2 plates stacked)

400m Run

40 Sit-Ups

40 Lateral Hops

400m Run

30 Sit-Ups

30 Lateral Hops

400m Run

20 Sit-Ups

20 Lateral Hops

400m Run

10 Sit-Ups

10 Plate Hops

400m Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10min AMRAP

1 KB

5 Single leg KB DL each leg

5 Single-arm press

10 Goblet Squats

10 G2O

5 Tuck jumps over KB

4 Sets…

Every 90s, rotate between

30s Max Cal Bike

30s Max Cal Row

200m Sprint

Rest 5min

2Rds

100m 1-arm KB walk

20 KBS

30 1-KBFront Rack KB Walking Lunges

20 KBS

30 1-KB Thrusters

20 KBS

30 KB G2O

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 5min for 15min

15 C2B Pull ups

20 S2OH 135/95

30 Russian KBs

Buy out core work

100 V-Ups

Reebok CrossFit Miami Beach – CrossFit

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Yvonne (Time)

For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (50/30 lb)

400 meter Run with Partner

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

21min amrap

30 Power Snatches 135/95

30 Box Jumps

50 cal bike/ row

30 Power Cleans

30 burpee Box jump

50 cal Row/bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

30 Lunges

30 Burpees

30 Ring Rows

30 v-Ups

30 H.R. Push up

30 Ball slams

30 Russian KBS

30 Box jumps

30 wall balls

30 dips

*10 cal Bike after every movement