CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 kbs
40 goblet squat
30 v-ups
20 burpees
30 v-ups
40/40 kb lunges
50 kb g2oh
Every 3:00 beginning at 0:00
200m run
MB CrossFit 091222
CrossFit Miami Beach – CrossFit
Deadlift (2×10 @ 60-65%)
Deadlift (1×5 @ 82.5%)
Cake walk (Time)
For time
400m run
60 air squats
40 KBS 24/16
60 air squats
400m run
MB Crossfit 091122
CrossFit Miami Beach – CrossFit
9/11 Tribute (Time)
9 Rounds
11 Reps Each
-Box Jumps
-SDHP 95/65
-Thrusters 95/65
-H.R. Push Ups
Hyrox Conditioning 090922
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
Alternating between A and B
AFAP
A) 10 cal bike
15 KB SDHP
B) 10 cal bike
10 burpees
*rest 1min between each set
MB CrossFit 090922
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
3 super sets
10/10 single leg KB Deadlifts
15 Russian KBS
No mas (AMRAP – Reps)
5 sets
2:30 on- :30 sec rest
30 wall balls 20/14
*remaining Tim max P.C. 185/105
Hyrox Conditioning 090822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0-5min to complete
1000m row
5-15 amrap
20 alt DB Snatches
25 V-Ups
50 Dubz
15-20min to complete
1000m row
20-30min amrap
20 alt DB Snatches
25 V-Ups
50 Dubz
MB Crossfit 090822
CrossFit Miami Beach – CrossFit
Push Press (2×4 push press @60% )
Push Jerk (2×2+1 push press + jerk @ 65%)
Push Jerk (2×2 jerk @ 67.5%)
Slummin (Time)
For time
60 single DB Lunges 50/35
50 Push ups
40 cal row
50 push ups
60 single DB Lunges
Hyrox Conditioning 090722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 5min for 25min
400m run
30 Russian KBS
20 Box Jumps
MB CrossFit 090722
CrossFit Miami Beach – CrossFit
After shock (AMRAP – Rounds and Reps)
6 sets
3min amrap- 1min rest
3 Clean and jerks 155/105
6 cal bike
9 T2B
12 Box jump overs 24/20
Hyrox Conditioning 090622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 cal Bike
5 rounds of Cindy
5 Pull ups
10 Push Ups
15 Air Squats
40 cal bike
4 rounds of Cindy
30 cal Bike
3 rounds of Cindy
20 cal Bike
2 rounds of Cindy
10 cal bike
1 round of cindy
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