CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3min for 21min
20 KBS 24/16
18 Box Jumps 24/20
10 cal Bike
MB CrossFit 101919
CrossFit Miami Beach – CrossFit
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
P. Clean and Jerk 135/95
•between each
7 Pull ups
14 air squats
Hyrox Conditioning 101819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
5 rounds
2min on:1min off
A) 40 dubz
10 Pull ups
Remaining time : lunges
B)10 Slam Balls
10 T2B
Remaining time: H.R. Push ups
MB Crossfit 101819
CrossFit Miami Beach – CrossFit
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
MB CrossFit 101719
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5-10-15-20-25-30-35….
•cal row
•push ups
10-20-30-40-50-60-70….
V-ups
21min
Hyrox Conditioning 101719
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 round
10 reps each
•wall balls
•Burpees
• 100m run
•box Jumps 24/20
•v-ups
• cal row
MB CrossFit 101619
CrossFit Miami Beach – CrossFit
Metcon (Weight)
10min to build to a heavy double
P. Snatches
5×2
Shoulder Press (3×5 as heavy as possible )
Metcon (AMRAP – Rounds and Reps)
3 set
4min of work:1min of rest
7 OH Squats 115/85
3 Ring M.U.
14 Box Jumps 24/20
Hyrox Conditioning 101619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 KBS
• every time you break
400m run
100 DB cleans
•every time you stop 10 Cals on the bike
•buy out 100 Turkish twists
MB CrossFit 101519
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
12min emom
5-8 repa
•strict HSPU
•Strict Pull-ups
•pistols
Metcon (Time)
7 rounds
7 cal Bike
7 P. Cleans 115/85
7 bar hopping Burpees
*rest 1min after every round
Hyrox Conditioning 101419
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
2 rounds
Every 5min perform a section
A) 400m run
40 wall balls
B) 30/23cal Bike
25 Burpees
C) 500m row
30 Box jumps
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