Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Rounds and Reps)
22min AMRAP
30 RKBS
30 Single Arm DB Push Press
30 Cal Row
30 Russian Twists (Weighted)
MB CrossFit 100520
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 Sets (6′ on / 1′ off)
Every 90sec perform a movement
Set 1: 12 reps @ 95/65
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
Set 2: 9 reps @ 135/95
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
Set 3: 6 reps @ 155/105
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
Set 4: 3 reps @ 185/115
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
MB Conditioning 10/0520
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
A) 2-4-6-8-10 of:
DB OH LUNGE
Box Jump Overs
V-Ups
– Rest 3:00 –
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
– Rest 3:00 –
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
MB CrossFit 100420
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
20 Single arm DB Thrusters 50/35
15 Burpees
400m run
MB CrossFit 100320
Reebok CrossFit Miami Beach – CrossFit
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
MB CrossFit 100220
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 Sets (2′ on / 2′ off)
A) 250m Row
10 Wall Balls
*** Max Squat Cleans (135/95) in remaining time ***
B) 250m Row
10 Box Jumps
** Max P. Snatches (135/95) in remaining time ***
MB Conditioning 100220
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
50-40-30-20-10
•sit ups
•Dubz
•SDHP
MB CrossFit 100120
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
4 rounds
40 lunges
30 Russian KBS 32/24
20 Dips/HR Push ups
100m run
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