Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 90″ for 10 sets (15 mins)
200m run
20 lunge hops
3’ REST
Every 3’ for 4 sets (12 mins)
400m sprint
MB CrossFit 031021
Reebok CrossFit Miami Beach – CrossFit
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Metcon (AMRAP – Reps)
3 sets
5min of work: 3min of rest
A) Amrap
120 Dubz
20 Deadlifts 155/105
B) Amrap
80 Dubz
15 deadlifts 185/115
C) Amrap
40 Dubz
10 Deadlifts 225/155
MB Conditioning 030921
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
30’ EMOM
A- 15 kb g2oh
B- 15/12 calories
C- 20 hollow rocks
MB Crossfit 030921
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
20 Alt DB Snatches 50/35
20 Box Jump overs 24/20
20 DB Hang P. Clean and jerk
400m Run
MB Conditioning 030821
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
FOR TIME:
10 rounds
20 air squats
15 sit ups
10 push ups
200m run
MB Crossfit 030821
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
3sets
30sec on: 30sec off
•squat cleans 95/65
*tap and go is the goal
2:30 rest
3sets
30sec on: 30sec off
•squat cleans 135/95
*tap and go is the goal
2:30 rest
3sets
30sec on: 30sec off
•squat cleans 185/115
*tap and go is the goal
2:30 rest
Metcon (Time)
6 Rounds
30 air squats
15 cals
MB Crossfit 030721
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Amrap
12 S2OH 115/85
18 Box Jumps 24/20
24 sit ups
30 Dubz
MB CrossFit 030621
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
4 rounds
2x200m run
30 Deadlifts 155/105
30 bar hopping burpees
30 pull ups
MB Conditioning 030521
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
2min on/1min off
1) 40 Dubz
20 SDHP
Remaining time max cals
2) 15 Box jumps
10 DB Thrusters
Remaining time max cals
MB CrossFit 030521
Reebok CrossFit Miami Beach – CrossFit
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
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