CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
5 sets
2min on 1min off
A) buy in 50 dubz
Amrap
20 lunge hops
15 RKBS
B) buy in 15 cals
Amrap
12 box jumps
10 pull ups
MB Crossfit 011921
CrossFit Miami Beach – CrossFit
Metcon (Weight)
P Snatches
6×2
increase weight every set
Metcon (Time)
4 sets
Every 4min
7 single arm Devil press 50/35
30 air squats
15 cals/200m run
MB CrossFit 011821
CrossFit Miami Beach – CrossFit
Back Squat (2×3 @ 75%)
Back Squat (2×2 77.5%)
Back Squat (2×1 @ 80%)
Metcon (Time)
For time
7 Rounds
7 Deadlifts 185/115
5 Burpees
3 M.U
Hyrox Conditioning 011821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0-15min
Every 90sec
200m run
15-35min
Emom
A) 15 wall balls
B) 10 Burpees
MB Crossfit 011721
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
50 Dubz
21 v-Ups
15 KBS
9 hSPU
MB Crossfit 011621
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams 2
120 push ups
100 H. P Cleans 95/65
80 Box Jumps
60 T2B
40 Hang P. snatch
20 burpee box jumps
• while one partner works the other runs 200m
Hyrox Conditioning 011521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7’ amrap
20 plate g2oh
10 plate OH lunges
10 db rows (5/5)
3’ rest
800m run
Into
30-20-10
Single arm devil press
Weighted step ups
MB Crossfit 011521
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Friday
22min AMRAP
20 Single Arm DB S2OH 50/35
30 Air Squats
20 Alt DB Snatches
30 Air Squats
20 cals
30 Air Squats
MB Crossfit 011421
CrossFit Miami Beach – CrossFit
Back Squat (2×12 @ 50%)
Back Squat (1×10 @ 55%)
Back Squat (1×8 @ 60%)
Metcon (Time)
For time:
800m Run
50 SDHP 75/55
35 T2B
12min cap
Hyrox Conditioning 0111321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Complete:
100 push ups
100 air squats
100 dubz
At the 0:00 and at the beginning of every 2:00
Run 200m
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