MB Comp 061819

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Reebok CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Rounds and Reps)

10min

Skill work for quality

30 dubz

7 Strict Hspu

7 Strict Pull ups

7/7 Pistols

Squat snatches

50 reps not for time

•Focus on technique and speed under the bar

•video some of your reps

Metcon (10 Rounds for time)

Every 2min for 20min

250m Row sprint

As hard as possible

Steven RendonMB Comp 061819
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MB Conditioning 061819

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

4Rds

20s/20s/20s Get-ups(DB/KB) Squat Jumps Rest

-4min

–1min Rest/Transition–

4Rds

40s/20s/20s

Single leg DL(DB/KB) Single leg DL Hop Rest

-5:20

–1min Rest/Transition–

2Rds

60s/20s/40s

Monster Crawl(DB/KB) Bear Crawl- fast

Rest

4min

–1min Rest/Transition–

6Rds

20s/40s/60s Push Up Burpee Rest

12min

Steven RendonMB Conditioning 061819
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MB Conditioning 061719

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

A. 21-15-9

Cals on Row

Burpees over rower

*10min Cap

–Rest 2min–

B. 9-15-21

Cal on Bike

Box Jump Overs

*10min Cap

–Rest 2min–

C. 400m Run

20 Reverse Burpees

200m Run

10 Reverse Burpees

100m Run

5 Reverse Burpees

*can use hands if need to on reverse burpees

Steven RendonMB Conditioning 061719
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MB CrossFit 061719

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Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

Reebok CrossFit Miami Beach – CrossFit

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061719 (Time)

Every 5min for 15min

15 C2B Pull ups

20 S2OH 135/95

30 Russian KBs

Buy out core work

100 V-Ups

Steven RendonMB CrossFit 061719
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MB Crossfit

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Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

Reebok CrossFit Miami Beach – CrossFit

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Pidgeon (Time)

7 Rounds for Time

7 Sumo Deadlift High-Pulls (95/65 lb)

16 Box Jumps (24/20 in)

45 Double-Unders

Cash out:

2016 meter Row

Steven RendonMB Crossfit
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MB CrossFit 061519

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Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time:

100 clusters 95/65

*every-time you break

•200m Run + 7bar Hopping Burpees

Steven RendonMB CrossFit 061519
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MB Conditioning 061419

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Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

8 Rounds

2min work 1min rest

Alternating between A and B

A) buy in: 50 Lunges

Remaining time max slam balls

B) buy in: 30/22 Ring Rows

Remaining time max DB Snatches

Steven RendonMB Conditioning 061419
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