CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
5RFT
20 Cal Bike
25 Pop Squats
25 OH Lunges w/ plate
25 Lateral hops over Plate
*Rest 1min after each round
Finisher: 25 Atomic Sit Ups
5RFT
20 Cal Bike
25 Pop Squats
25 OH Lunges w/ plate
25 Lateral hops over Plate
*Rest 1min after each round
Finisher: 25 Atomic Sit Ups
Get as far as you can
3min
90 Dubz
60 wall balls
30 alt DB snatches 50/35
2min rest
5min
90 Dubz
60 wall balls
30 alt DB snatches
3min rest
7min
90 Dubz
60 wall balls
30 alt DB snatches
Tactical Thursday
3 Sets
6min on; 3min off
Buy-in:
20 / 15 cal Bike
20 Deadlifts 185 / 125
Remaining time AMRAP
Cindy
*rx is done with a weight vest
Annie on the Run
50-40-30-20-10
Double-under
Sit-up
* 400m Run after each round
5 Rounds
5 Hang Squat Cleans 135:95
10 T2B
15 Box Jumps
100m run
5min to Complete..
400m Run
10 Devil’s Presses
–Rest 2mini–
5min to Complete…
25cal AB
10 Devil’s Press
–Rest 2mini–
5min to Complete…
100 DU
10 Devil’s Press
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
12min Ladder
1-2-3-4–5-6-7-8-9-10…
Clean and Jerks 135/95
8 cal row after every set
20 Min AMRAP
50 KBS
50 KB Split Stance DL
50 KB S2OH
100 Double Unders
50 Situps w/ KB Raised Overhead
50 KB Taters
100m OH Walk with KB
Every 2min x 4 rounds (0-8:00)
-20 Wall Balls
-10 Alt.Box Step Ups
Rest 2min (8:00-10:00)
Every 2min x 3 Rounds (10:00-16:00)
-20 Lunges with Wall Ball
-Max Russian Twists in remaining time
Rest 2min(16:00-18:00)
Every 2min x 4 Rounds (18:00-26:00)
-100m Run with Wall Ball
-10 Burpees on Wall Ball
5 sets
1min on 1min off
6 Strict Pull ups
3 Strict HSPU
Remaining time max F. Squats 135/95
75 P. Snatches @ 75lbs
•every time you break 7 Burpees
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