Reebok CrossFit Miami Beach – CrossFit
Shoulder Press (2×12 @ 60%)
Shoulder Press (1×9 @ 70%)
Shoulder Press (2×6 75%)
Metcon (Time)
For time
400m run
42 wall balls 20/14
400m run
36 wall balls
400m run
30 wall balls
MB Crossfit 062721
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
6 Power Snatches 75/55
8 OH lunges
100m run
MB CrossFit 062621
Reebok CrossFit Miami Beach – CrossFit
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
MB Conditioning 062521
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Every 2min for 20min
10 dB thrusters
8 plate G2OH
6 cal bike
MB CrossFit 062521
Reebok CrossFit Miami Beach – CrossFit
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
MB CrossFit 062421
Reebok CrossFit Miami Beach – CrossFit
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
MB Conditioning 062421
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
400m run
40 loaded step ups
400m run
40 sit ups
400m run
40 dB floor press
400m run
40 KBs
MB Crossfit 072321
Reebok CrossFit Miami Beach – CrossFit
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
MB Conditioning 062321
Reebok CrossFit Miami Beach – MB Conditioning
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
MB Crossfit 062221
Reebok CrossFit Miami Beach – CrossFit
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
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