CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Follow the leader
20min amrap
10 Alt DB Snatches 50/35
8 burpees
6 cal bike
*1 partner completes the whole round before partner 2 starts
Hyrox Conditioning 071621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 lunges
200m run
80 v- ups
200m run
60 DB Snatches
200m run
40 wall balls
200m run
20 burpees
MB Crossfit 071621
CrossFit Miami Beach – CrossFit
No choice (Time)
For time
10 Rounds
15 wall balls 20/14
10 HR Push-ups
1 M.U.
MB Crossfit 071521
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Accumulate 3min worth of
Zercher hold 135/95
Worse (Time)
Tactical Thursday
For time
7 Rounds
7 SDHP 95/65
7 strict Press 95/65
7 bent-over rows 95/65
7 K2E
7 Step ups 24/20 (50/35)
Hyrox Conditioning 071521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
6 sets
3min on amrap: 90 sec off
15 cals
15 box jumps
15 dips
15 kBS
MB Crossfit 071421
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Core
30 sec on 20 sec off
3 rounds each
Planks
Side planks right and left
Or (Time)
1-2-3-4-5-6-7-8-9-10
DeadLifts 185/115
•between each set
20 dubz
100m run
Hyrox Conditioning 072321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
60 cal bike
50 db snatches
40 cals
30 pull ups
20 cals
10 single db devil cleans
MB Crossfit 071321
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Skill
6min amrap
20 hollow rocks
5 strict T2B
Better (AMRAP – Rounds and Reps)
16min amrap
10 Front Rack lunges 115/85
12 Pull ups
14 Single arm DB S2OH 50:35
16 Russian KBS 32/24
Hyrox Conditioning071221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3min for 27min
A) 75 Dubz
25 wall balls
B) 200m run
35 KBS
C) 20 Box jumps
20 Burpees
MB Crossfit 071221
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Weight lifting
Every 20sec for 7min
1 Squat Clean 185/125
Charge (Time)
For time:
50 Burpees
30 Jerks 155/105
50 Burpees
30 Hang Power Cleans 155/105
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