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MB CrossFit 013122

January 31, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Oly Complex

5 sets

•Power Clean

•Squat Clean

•hang P . Cleans

•hang Squat Clean

Metcon (AMRAP – Reps)

1min max

Echo Bike challenge

Metcon (AMRAP – Rounds and Reps)

10min Amrap

15 Lunges (50/35)

5 Strict HSPU

Steven RendonMB CrossFit 01312201.31.2022
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MB CrossFit 013022

January 30, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

400m run

50 Burpees

400m run

30 Hang P. cleans 155/105

400m run

50 Burpees

400m run

Steven RendonMB CrossFit 01302201.30.2022
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MB CrossFit 012922

January 29, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

24min Amrap

50 cal Bike

50 Front Squats 135/95

50 Dips

50 Synchro V-Ups

Steven RendonMB CrossFit 01292201.29.2022
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MB Conditioning 012822

January 28, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 3’ for 12’ (4 sets)

400m run

2’ rest

Every 2’30″ for 10’ (4 sets)

21 wall balls

100m run with the medball

2’ rest

Every minute for 5’ (5 sets)

14/11 calories on a machine

Steven RendonMB Conditioning 01282201.28.2022
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MB CrossFit 012822

January 28, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – CrossFit

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Open Mash Up (Time)

Teams of 2

50 wall balls

40 Burpees over bar

30 P. snatches 75/55

40 Pull ups

50 wall balls

40 Burpees over bar

30 P. snatches 135/95

30 C2B

50 wall balls

40 Burpees over bar

30 P. snatches 165/115

20 Bar M.U

Steven RendonMB CrossFit 01282201.28.2022
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MB Conditioning 012722

January 27, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

3 rounds

20 plate 2oh

10 burpees to plate

Into 2 rounds

30 box jumps over

15 db snatch

Into 1 round

50 weighted step ups

25 pull ups

Steven RendonMB Conditioning 01272201.27.2022
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MB Conditioning 012622

January 26, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

8 sets

2’ on 1’ off

A- 30 dubz

20 lunges

10 kb sdhp

Remaining time max push ups

B- 15 kbs

20 alt. V-ups

Remaining time max cal. rower

Steven RendonMB Conditioning 01262201.26.2022
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MB CrossFit 012622

January 26, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

0-8min to complete

21 P. Cleans 115/85

30/21 cal bike

21 P. Cleans

8-16min to complete

15 P. Cleans 155/105

30/21 cal bike

15 P. Cleans

16-24min to complete

9 P. Cleans 185/126

30/21 cal bike

9 P. Cleans

Steven RendonMB CrossFit 01262201.26.2022
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MB Conditioning 012522

January 25, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

sprinting!

12 cal. bike

10 db push press

8 burpees

Rest 1’ after each round

Steven RendonMB Conditioning 01252201.25.2022
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MB CrossFit 012522

January 25, 2022 Steven Rendon Uncategorized No comments

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

50-40-30-20-10

•Dubz

3-6-9-12-15

•thrusters 95/65

after every set 1 round of

5 HSPU

8 Burpees over bar

12 pistols

Steven RendonMB CrossFit 01252201.25.2022
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