CrossFit Miami Beach – MB Conditioning
Metcon (Time)
800m run
80 Russian KBS
600m run
60 wall balls
400m run
40 box jumps
200m run
20 Burpee pull ups
800m run
80 Russian KBS
600m run
60 wall balls
400m run
40 box jumps
200m run
20 Burpee pull ups
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
8min Amrap
5 P. snatches 135/95
2 Bar M.U. / 7 Pull ups
4 Rounds
50 Dubs
35 sit ups
20 Alt DB Snatches 50/35
2 rounds
5min Amrap
7 pull ups
10 Burpees
5min Amrap
15 deadlifts 155/105
20 Squat jumps
7 rounds
7 H.P Cleans 135/95
14 Boxjumps
21 push up
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
EMOMx8
Odd: 30 Tuck Hang
Even: 3 Wall Walks or 30s Handstand Hold Facing wall *hollow body
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
4RFT
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push Ups
100m Run
10 Sit Ups
100m Run
21min ascending ladder
1-2-3-4-5-6-7-8-9-10-11…..
•DL 225/155
•T2B
*7cal row after every set
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
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