MB Conditioning 073119

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-Up

3rds

7/5 Cal Bike

Duck Walk across

Inchworm to Cobra

TabataYErMOM:)

Tabata

*Alternate btw

-Plank Toe Touch

-Pop Squats

—Rest 2min–

Tabata

*Alternate btw

Alt DB Snatches

Plank Jacks

–Rest 2min–

2rds EMOM Every 2min

*AMRAP 2nd movement remaining time

1. 20KBS+ V-Ups

2. 20 KB Goblet Squats + Russian Twists

3. 20 KB Lunges+Bicycle Crunches

4. 20 KB SDHP+Supermans

–2min Rest–

8EMOM

8 DB Thrusters

4 Burpee over DB

Steven RendonMB Conditioning 073119
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Oly – 07/30/19

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CrossFit Miami Beach – Oly Class

Hey Forged in Flames BC! As we approach the final weeks of our 1st lifting cycle we approach higher percentages. We will be working between mid 80 to mid 90% this week on both Tuesday & Thursday. This is to mentally prepare yourselves for our 1RM testing next week.

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A.1: Snatch (6×1)

@50-80%

A.2: Snatch (4×1)

@85-95%

B.1: 2 Cleans + 1 Jerk (3×1)

@60-70%

B.2: Clean & Jerk (3×1)

@80-95%

C: Clean Pulls (4×3)

@105%

ACC: Metcon (Weight)

Accessories x3

Straight Leg situps x30

DB OH Press x10

Steven RendonOly – 07/30/19
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MB Conditioning 073019

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Tip toe walk arms up, active shoulders(fwd/bk)

-Gallop(fwd/bk)*hard toe point

-Hip openers(knee up & out/reverse)

-High knees

-Butt Kickers

-Shuffles

-Lunge walk with high kick

-Lateral Lunge, lateral lunge, hop

-Spidermans

-Bear Crawl(fwd & Bk)

————-

Sled

10 Rds

10m Sled Push

30s Plank Hold/Dips

*can alternate btw 2

For Time…

50 Sit-Ups

50 Lateral Plate Hops(2 plates stacked)

400m Run

40 Sit-Ups

40 Lateral Hops

400m Run

30 Sit-Ups

30 Lateral Hops

400m Run

20 Sit-Ups

20 Lateral Hops

400m Run

10 Sit-Ups

10 Plate Hops

400m Run

Steven RendonMB Conditioning 073019
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MB Conditioning 072919

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10min AMRAP

1 KB

5 Single leg KB DL each leg

5 Single-arm press

10 Goblet Squats

10 G2O

5 Tuck jumps over KB

4 Sets…

Every 90s, rotate between

30s Max Cal Bike

30s Max Cal Row

200m Sprint

Rest 5min

2Rds

100m 1-arm KB walk

20 KBS

30 1-KBFront Rack KB Walking Lunges

20 KBS

30 1-KB Thrusters

20 KBS

30 KB G2O

Steven RendonMB Conditioning 072919
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MB CrossFit

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CrossFit Miami Beach – CrossFit

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Yvonne (Time)

For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (50/30 lb)

400 meter Run with Partner

Steven RendonMB CrossFit
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