MB CrossFit 083120

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CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Squat Cleans

Set 1

Every 15sec for 3min

•squat cleans 135/95

Rest 2min

Set 2

Every 20sec for 3min

•squat cleans add weight

Rest 2min

Set 3

Every 30sec for 3min

•squat cleans add weight

Rest 2min

Set 4

Every 45sec for 3min

•squat cleans add weight

Metcon (AMRAP – Rounds and Reps)

8min Amrap

5 P. snatches 135/95

2 Bar M.U. / 7 Pull ups

Steven RendonMB CrossFit 083120
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MB CrossFit 082720

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CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

Get as far as you can!!!

3min

50 lunges

40 sit ups

30 wall balls

20 single arm alt Devil press 50/35

2min rest

5 min

50 lunges

40 sit ups

30 wall balls

20 single arm alt Devil press 50/35

3min rest

7min

50 lunges

40 sit ups

30 wall balls

20 single arm alt Devil press 50/35

Steven RendonMB CrossFit 082720
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MB Conditioning 082720

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

EMOMx8

Odd: 30 Tuck Hang

Even: 3 Wall Walks or 30s Handstand Hold Facing wall *hollow body

Metcon (Time)

Partner WOD (you & your plate:)

(45/25lb Plate)

400m Run w/ Plate

60 Plate G2O

50 Lateral Squat Plate Hops

40 Squat Press Outs

30 Russian Twists

20 Plank Walkovers Plate

10 Atomic Sit Ups

200m OH Plate Carry

Steven RendonMB Conditioning 082720
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MB Conditioning 082520

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CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

4 Rds: 40s(a):20s(b)

Set 1.

a.DB Rev Lunge w/ knee lift(rt leg)

b.Pop Lunges(rt leg)

Set 2

a.DB Rev Lunge w/ knee lift(left leg)

b.Pop Lunges(left leg)

Set 3

a.DB Front Squat

b.Pop Squats

Set 5

a.DB Floor Press

b. DB Floor Wipers

Set 4

a.AB

b.Burpees

1min Rest

FINISHER: Tabata

-Plank Hip Dips(on elbows)

-Plank Toe Touches

Steven RendonMB Conditioning 082520
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