MB Conditioning – Thu, Feb 13

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CrossFit Miami Beach – MB Conditioning

Conditioning 021325 (Checkmark)

0:00 to 10:00 complete:

3 rounds

20 cal bike

15 DB push press (2X DB)

10 DB floor press (2X DB)

10:00 to 20:00 complete:

2 rounds

30 cal bike

25 DB hang p.cleans

20 h.r. push ups

20:00 to 30:00 complete:

1 round

20 cal bike

25 hang p.cleans

25 floor press

25 push press

25 h.r push ups

20 cal bike

popadminMB Conditioning – Thu, Feb 13
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CrossFit – Thu, Feb 13

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CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

7 Frontal Raises

7 Lat Raises

7 Up right rows

7 Arnold press

10/10 Bend and ext

5 Bottom Of the burpee

5 Top of The burpee

Skill/Strength (Checkmark)

Skill/Strength

5 sets of walk facing 7 Holds

*alt L/R leg raises for 10sec each

D2 (AMRAP – Rounds and Reps)

3 rounds

5min AMRAP: 2min Rest

3 P. Cleans 185/125

6 Box Jump Overs 30/24

3 wall Climbs

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CrossFit – Wed, Feb 12

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CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

10min Amrap

30 Heel Drives

20 sonics

10 Bent knee windshield wipers

5 Dive Bombers

Cardio Party 021225 (Time)

Every 4min for 32min

200m run

16 Alt DB Snatches 50/35

10 Line burpees

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CrossFit – Tue, Feb 11

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CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 90/90

20 Hollow Rocks

10 Superman’s

10 Baby makers

5 Vert jumps

5 Drop squats

Barbell warm up

5-7 reps each

Clean pulls

Front squats

Clean pull unders

Squat cleans

Squat Clean for Technique (Checkmark)

10-12min to perform

20 Squat cleans for Quality (155/105)

Back Squat (12-15min
Back squats
5×2 @ 80%)

021125 (AMRAP – Reps)

5 sets

:15sec max cal Bike

:45sec max T2B

1min rest

popadminCrossFit – Tue, Feb 11
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CrossFit – Mon, Feb 10

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CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds (8min)

2min Amrap

10 Mt Climbers

5 Dive Bombers

2min Dubz practice

Skill/Strength (Checkmark)

30 Kip Swings

20 Strict Pull ups

10 Kiping Pull ups

021025 (Calories)

6 sets

2min on:1min off

50 Dubz/100 single unders

15 Wallballs

Remaining time max cal row/ski

popadminCrossFit – Mon, Feb 10
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