Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

21-15-9

•wall balls 20/14

•lunges with med ball

•cal bike just legs

•push ups

•dips

•cal bike just arms

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

400m run

40 loaded step ups

400m run

40 sit ups

400m run

40 dB floor press

400m run

40 KBs

Reebok CrossFit Miami Beach – CrossFit

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Deadlift (1×9 @ 85%)

Deadlift (2×6 @ 90%)

Deadlift (2×3 @ 95%)

Metcon (AMRAP – Rounds and Reps)

9 min Amrap

15 SDHP 32/24

20 squat jumps

15 bent over rows 32/24

20 Lunges hops

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

Alternate sets for 4 rounds

2min Amrap

A) 10 Burpees

15 goblets squats

1min rest

2min Amrap

B) 50 Dubz

15 Pull ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Heavy hitter Tuesday

30 pull ups

3 rounds

3 clean and jerks 155/105

5 burpee box jump 30/24

30 cal

Rest 3 min

20 C2B pull ups

3 rounds

2 clean and jerks 185/125

4 burpee box jump 30/24

20 cal

Rest 3min

10 M.U.

3 rounds

1 clean and jerks 205/135

3 burpee box jump 30/24

10 cal

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

2 Rounds

5min

50 Cal bike

Remaining time

Burpee box jumps

2min rest

5min Amrap

50 wall balls

30 v-Ups

2min rest

Reebok CrossFit Miami Beach – CrossFit

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Shoulder Press (2×3 @ 85%)

Shoulder Press (2×2 @ 90%)

Shoulder Press (2×1 95%)

Metcon (AMRAP – Reps)

12min ladder

5-10-15-20-25-30…

•Russian KBS 32/24

•push ups

*after each set 7 T2B

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

7 rounds

30 Dubz

15 H.R. Push ups

7 Deadlifts 225/155

Reebok CrossFit Miami Beach – CrossFit

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Live like Laura (AMRAP – Rounds and Reps)

21min Amrap

30 cal row

20 burpees over the rower

10 P.Cleans 155/105

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

27-21-15-9

Push ups

DB lunges

Weighted sit ups

Box jumps

Every 3’ 200m run beginning at 0:00