Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
7min Amrap
200m run
10 strict pull ups
3min rest
7min Amrap
200m run
20 Push ups
3min rest
7min Amrap
200m run
30 Squats
MB Conditioning 052021
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
6 sets
3’ on 2’ off
A- 20 h.r. push ups
15 kb g2oh
10 pull ups
Remaining time: max wall balls
B- 18 kb step ups
16 v-ups
14 lunge hops
Remaining time: max r.kbs
MB CrossFit 051921
Reebok CrossFit Miami Beach – CrossFit
Deadlift (4×10 @ 50%)
Metcon (AMRAP – Rounds and Reps)
12min Amrap
15 cals
10 H. power Cleans 95/65
10 front squats
MB Conditioning 051921
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5 sets
Every 60″
100m sprint
4 sets
Every 90″
200m run
Rest 3’
6’ amrap
10 burpees
14 db snatch
Rest 2’
6’ amrap
8 burpees over the db
12 db hang clean&jerk
MB CrossFit 051821
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
50 cals
5 rounds
5 P. Cleans 155/105
5 Burpee Box Jumps 30/24
40 cals
4 rounds
4 P. Cleans 185/115
4 Burpee Box Jumps 30/24
30 cals
3 Rounds
3 P. Cleans 205/135
3 Burpee Box Jumps 30/24
MB Conditioning 051821
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
5-10-15-20-25-30
T2B
4-8-12-16-20-24
Box jump over
3-6-9-12-15-18
DB thrusters (2x db)
Starting at 0:00 and every 2 minutes:
3 devil press (2x db)
MB CrossFit 051721
Reebok CrossFit Miami Beach – CrossFit
Shoulder Press (1×10 @ 50%)
Shoulder Press (1×8 @ 55%)
Shoulder Press (1×6 @ 60%)
Shoulder Press (1×4 @ 65%)
Shoulder Press (1×2 @ 70%)
Metcon (Time)
5 rounds for time
7 P. Snatches 115:85
14 Box jump overs 24/20
MB Conditioning 051721
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups
10’-15’
800m run
15’-20’
50/40 calories
20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat
MB CrossFit 051621
Reebok CrossFit Miami Beach – CrossFit
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
MB Crossfit 051521
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
Grace
30 clean and jerks 135/95
Fran-narf
21-15-9-9-15-21
•thrusters 95/65
•pull ups
Grace
30 clean and jerks 135/95
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