CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
6 sets
3’ on 1:30’ off
A- buy in: 400m run
30 air squats
15 DB push press (2x DB)
B- buy in: 500m row
30 push ups
15 DB lunges (2x DB)
MB CrossFit 011722
CrossFit Miami Beach – CrossFit
Complex
Work to a heavy complex in 5 sets
•squat clean
•hang squats
•Front squat
Hang High (Time)
3 rounds
15 T2B
3 Squat Cleans 205/135
Rest 3 Min
3 rounds
15 T2B
3 Squat Cleans 205/135
MB CrossFit 011622
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 Rounds
50 Dubz
35 Russian KBS 24/16
15 S2OH 115/75
MB CrossFit 011522
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 rounds
60 alt DB Snatches 50/35
50 Pull ups
40 burpees
30 Box Jump overs 24/20
Hyrox Conditioning 011422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
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 011422
CrossFit Miami Beach – CrossFit
Bert and ernie (AMRAP – Reps)
10min Amrap
20 wallballs 20/14
10 cal bike
Rest 3min
10min Amrap
30 lunges
20 KBS 24/16
10 10 HR Push ups
Hyrox Conditioning 011322
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
10 KBS
10 burpee box jump over
10 wall balls
MB CrossFit 011322
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 Rounds
20 V-Ups
15 Deadlifts 155/105
10 Floor Press
5 P. Cleans
Hyrox Conditioning 011222
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
For Time:
100 Push ups
100 Air Squats
100 Dubz
Every 2min Starting at 0:00 200m Run
MB Crossfit 011222
CrossFit Miami Beach – CrossFit
Mecca (Time)
20-15-10-5
•HSPU
•pistols (each Leg)
•T2B
•burpee Box jump overs
*50 Dubz after every set
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