MB Conditioning – Fri, May 31

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Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – MB Conditioning

053124 (Time)

3 rounds

1000m row

400m run

30 Floor press

20 Push Press

10 bent over rows

Steven RendonMB Conditioning – Fri, May 31
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CrossFit – Fri, May 31

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

20 Calf raises

20 Toe Raises

10 Knee rotations

10 Baby makers

5 Cal Sprint

1 Wall Climb

Back Squat (Set 1: 3 reps @ 60%
Set 2:2 reps @ 70%
Set 3:1 rep @ 80%
Set 4: 2 reps @ 75%)

MFLH 053124 (Time)

Every 4:00 X 5 sets: (20:00)

20 Alt DB Snatches 50/35

15 Box Jump overs 24/20

10/7 cal bike

Steven RendonCrossFit – Fri, May 31
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MB Conditioning – Thu, May 30

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – MB Conditioning

053024 (AMRAP – Reps)

4 Rounds

2min on: 1min off

A) 8 Burpees

15/12 cal Bike

Max: KB SDHP

B) 8 Burpees

15/12 cal Bike

Max: Box Step Ups

Steven RendonMB Conditioning – Thu, May 30
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CrossFit – Thu, May 30

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 H.R. Push ups

10 Sonics

20 90/90

10 squat to sissy squat

Then

Barbell work

Deadlifts

Clean High Pulls

Muscle Cleans

Power cleans

Strength (Checkmark)

12 sets:

Bench Press x 3 reps @ 70%

Deadlift x 3 reps @ 70%

Rest 60 seconds between sets

Bench Press

Deadlift

MFLH 053024 (Time)

Teams of 2

For time:

12 P. Cleans (155/105 split)

24 Pull-Ups

36 Goblet Squat (24/16)

12 P. Cleans (155/105 split)

24 Pull-Ups

40 Goblet Squat

12 P. Cleans (155/105 split)

24 Pull-Ups

48 Goblet squats

Steven RendonCrossFit – Thu, May 30
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MB Conditioning – Wed, May 29

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – MB Conditioning

052924 (Checkmark)

10min amrap

200m run

20 Lunges

15 Pull ups

2min rest

10min amrap

250m row

20 DB Snatches

20 squat jumps

2min rest

10min amrap

20/15 cal Bike

15 Bicep curls

10 Knees to elbow

Steven RendonMB Conditioning – Wed, May 29
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CrossFit – Wed, May 29

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – CrossFit

MFLH 052924 (Time)

3 sets:

400m Run

800m Ski ERG or Row

400m Run

30 Burpees

Steven RendonCrossFit – Wed, May 29
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CrossFit – Tue, May 28

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

Every 30sec for 6min

•Dive Bombers

•Mt. Climbers

•Bottom of the Burpee

•Top of the Burpee

Barbell warm up

•Hang Snatch High Pull

•Hang Power Snatch

•Hang Power Snatch

Hang Power Snatch (3×3 use same weight for all 3 sets)

Hang Power Snatch (1×2 increase weight by feel)

Hang Power Snatch (3×1 increase weight by feel)

MFLH 052824 (AMRAP – Reps)

EMOM X 20:00

Minute 1: 16/12 Calorie Row/Ski

Minute 2: 20 Wallball 20/14

Minute 3: 22 V-ups

Minute 4: 4 Wall Walks

Minute 5: REST

Steven RendonCrossFit – Tue, May 28
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CrossFit – Mon, May 27

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Steven RendonCrossFit – Mon, May 27
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CrossFit – Sun, May 26

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – CrossFit

052524 (Time)

50 cal bike

40 KB SDHP 24/16

30 Box Jumps 24/20

40 KB SDHP

50 cal bike

Steven RendonCrossFit – Sun, May 26
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MB Conditioning – Sat, May 25

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

CrossFit Miami Beach – MB Conditioning

052524 (Checkmark)

Every 7’ for 28’

800m run

18 burpees over the db

7/7 db hang c&j

Buy out:

50 hollow rocks

50 russ. twist

50 alt. V-ups

Steven RendonMB Conditioning – Sat, May 25
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