MB Conditioning 071919

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

200m Partner Run, pass WB back & forth

Form 2 lines, move WBs down the line in competition manner(Line 1 vs Line 2)

Over Under (down & back)

Face out, arms distance away, side to side pass

Sitting facing out, Russian twist down

Burpee on ball, pass it down

200m Partner Run, pass WB

Metcon (No Measure)

4 Rounds

*partner 30s:30s

Battle rope/Plank Up downs

Sleds Push/Rest

WB Sit-Up pass to partner

D-ball over shoulder(I go, you go)*full Minute(30:30)

Tire sledgehammer/Tire Jumps

**1min Rest between rounds, everyone rest together

Steven RendonMB Conditioning 071919
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MB Comp 071919

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Reebok CrossFit Miami Beach – MB Comp

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Warm-up (No Measure)

10min

300m Row

20ft Hs Wall/30sec Hs Hold

10 seated box jumps

Metcon (Weight)

Every 20sec for 10min

P. snatch 65-70%

Metcon (Time)

5-4-3-2-1

Squat cleans

•155/105

•185/115

•205/125

•225/135

•AHAP

*Between each set

7 Pull ups

5 C2B Pull ups

3 Bar M.U.

Steven RendonMB Comp 071919
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MB Conditioning 071819

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up: 2rds

Partner 1: Easy Row

Partner 2:

20 cherry pickers

10 top of Burpees

10 Prone Frog Jumps

Tabata:

Alternate between

•Push-Ups

•V-ups

WOD

5 Rounds, On the 4:00

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

*can sub cal on 14/20cal AB & burpee over bar for larger class **

Steven RendonMB Conditioning 071819
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MB Comp 071819

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Reebok CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Reps)

5sets

2min on: 2min off

200m Run

12 unbroken T2B

*remaining time burpee Box jumps

Front Squat (18min to work to a heavy 5 rep max)

Metcon (No Measure)

4 sets

10 reps each

DB single arm Bent over Row L/R

Weighted Back extensions

Steven RendonMB Comp 071819
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MB Conditioning 071719

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up:

Running Drills

*Achilles & hamstring mobility prep

A. 5x50m Sprint

*Every 1:10s

(~6min)

—400m Recovery Walk—

B. 4x100m

*Every 1:10s

-(~4:40s min)

—200m Recovery Walk—

C. 3x200m

*Every 90s

(~4.30min)

–100m Recovery Walk–

D. 2x400m

*Every 4min

(8min)

Finisher: 25 Dragon Flags

Steven RendonMB Conditioning 071719
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