Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

15’ emom

A- 15 KB g2oh @24/16

B- 20 v-ups

C- 30 air squats

3’ rest

Every 90″ for 5 sets

200m sprints

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

10 rounds

6 Power Snatches 75/55

8 OH lunges

100m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

50 deadlifts 155/105

50 Box jumps

50 P. cleans

50 Pull ups

50 S2OH

50 Burpees

1 partner working

1 partner run 100m

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

7min Amrap

50 Dubz

30 Alt DB Squat snatch 50/35

200m run

Rest 3min

6 min Amrap

40 Dubz

20 Alt DB Squat snatch 50/35

200m run

Rest 2min

5 min Amrap

30 Dubz

10 Alt DB Squat snatch 50/35

200m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 2min for 20min

10 dB thrusters

8 plate G2OH

6 cal bike

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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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 – 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