CrossFit Miami Beach – CrossFit
Metcon (Time)
25-20-15-10-5
•wallballs
•DB Snatches
•burpees
•weighted sit ups
between sets 200m run
Hyrox Conditioning 061121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 lunges
80 v-up’s
60 dB Snatches
40 dB front squats
20 burpee box jumps
MB CrossFit 061121
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 sets
2min on 2min off
A) 250m row
10 wall balls
Relating time Amrap squat cleans 135/95
B) 250m row
10 box jumps
Remaining time Amrap P. Snatches 135/95
Hyrox Conditioning 061021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
800m run
80 Push ups
80 Squats
(Partition reps however)
600m run
60 wall balls
60 burpees
400m run
40 push ups
40 squats
200m run
20 wall balls
20 burpees
Hyrox Conditioning 060921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
10 DB Lunges ( 1 DB)
8 single arm Devil press
6 cal bike
*1min rest after every set
MB CrossFit 060921
CrossFit Miami Beach – CrossFit
Deadlift (1×15 @ 65%)
Deadlift (1×12 @ 70%)
Deadlift (1×9 @ 75%)
Deadlift (1×6 @ 80%)
Metcon (Time)
3 Rounds
400m run
21 Burpees
Hyrox Conditioning 060821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Every 4min for 20min
400m run
20 KBS
10 Box jumps
*remaining time max push ups
MB Crossfit 060821
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
22min Amrap
10 cal bike
10 Bar M.U.
10 cal bike
15 Strict HSPU
10 cal bike
20 Front Squats 155/105
Hyrox Conditioning 060721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
12 sets
1min on: 1min off
Buy in: 10/7 cals
Remaining time max
A) snatches
B) burpees
C) wall balls
MB CrossFit 060721
CrossFit Miami Beach – CrossFit
Shoulder Press (2×4 @70%)
Shoulder Press (2×3 @ 75%)
Shoulder Press (2×2 @ 80%)
Metcon (AMRAP – Reps)
9min Ladder
2-4-6-8-10-12-14-16…
Hang P. cleans 135/95
T2B
•30 Dubz after each set
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