CrossFit Miami Beach – CrossFit

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Front Squat (•Bar comes from the ground)

Metcon (Time)

For time

Buy in: 150 dubz

Ascending ladder

4-8-12-16-20-24

Push press @115/85

Lunge hop (4x leg, 8x leg etc.)

After each set 100m run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

6 min amrap Partner

bike

10 MT climbers

10 scorpions

10 shoulder taps

3 rds Each section 40 on/20 off

1min rest btwn

Sec1

R Leg split squat

L leg split squat

Jump squats

Sec2

R arm curl and press

L arm curl and press

Bent over rows

Sec3

Alt DB floor press

Skull crushers

Plank jacks

Sec4

Scissor kicks

Hip raises

Russian twist

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Strict hspu

3x max unbroken

Kipping hspu

3x max unbroken

Metcon (AMRAP – Rounds and Reps)

14 min amrap

5 power snatch @115/85

12/10 cal bike

16 t2b

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

PVC pipe warm up

6 min AMRAP

6 DB DB hang squat cleans

6 push ups

6 tuck jumps

2min reps

6min AMRAP

8 T2B

8 box jump

8 Burpees

2min rest

6min AMRAP

10 full KB swing

10 wall balls

2min rest

8 min AMRAP

10 OH DB lunges

100m run

CrossFit Miami Beach – CrossFit

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Deadlift

Metcon (AMRAP – Reps)

Every 6 min for 24 min

400m run

25 wall balls

15 burpees

10 KB ground to overhead

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Monday

Warm up

6 min AMRAP partner

1 row

2 10 Banded past through

10 Mt Climbers

10 Jumping jacks

100jump squats

90 Russian KB swings

70 sit-ups

800m run

60 wall balls

50 alt DB snatches

40 burpees

30 DB curls

20 DB tri extensions

10 DB Curtis P

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill/strength

Strict Pull ups

3x max unbroken

Kipping

3x max unbroken

Metcon (Time)

4 rounds for time

8 Power Cleans @155/105

16 pull ups

24 box jump overs @24/20

32 sit ups

CrossFit Miami Beach – CrossFit

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Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Follow the leader

18min amrap

3 Clusters 135/95

5 Pull ups

10 pushups

15 air squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Coach’s choice

6 min AMRAP

10 alt DB snatch

10 cal on row

10 burpee

10 plank jacks

2min rest

6min AMRAP

9/7 cal bike

15 ball slams

5 heavy DB clean over the shoulder

2min rest

6min AMRAP

10 alt DB thrusters

8 burpees

3/3 R/L DB sots press

40 dubs

Core

Coach’s choice