CrossFit Miami Beach – CrossFit

Oly complex 031323 (Weight)

Oly complex
5 sets
1 Clean Pull
1 Squat Clean
1 F. Squat
1 Jerk

Pattern (AMRAP – Reps)

5 rounds
2min on: 1min off
12 cal bike
5 Squat Cleans 135/95
Remaining time max V-ups

CrossFit Miami Beach – CrossFit

031223 (No Measure)

Every 5min for 25min
400m run
20 Step ups
7 P. Snatches 135/95

CrossFit Miami Beach – Hyrox Conditioning

031023 (No Measure)

3 Rounds
500m row
400m run

Rest 3min

7 rounds
30 Dubz
10 Alt DB Snatches

Buy out
100 sit ups

CrossFit Miami Beach – CrossFit

Patterns (AMRAP – Reps)

20min emom
•12/9 cal ski erg
•10 Thrusters 95/65
•10/7 cal bike
•10 P. Cleans 95/65

CrossFit Miami Beach – Hyrox Conditioning

030923 (No Measure)

Every 10min for 30min
50/40 cal bike
35 KB SDHP
20 Burpees

CrossFit Miami Beach – CrossFit

Snatch Complex (Weight)

Snatch Complex
4 sets
2 P. Snatches
2 OH Squats

Increase weight by feel

Way to Move (AMRAP – Rounds and Reps)

12min amrap
5-3-1 Pull Ups-C2B-M.U.
12 Box Jumps 24/20
200m run

CrossFit Miami Beach – Hyrox Conditioning

030823 (No Measure)

Every 5min for 25min
50 Dubz
30 Lunges
10 T2B
400m run

CrossFit Miami Beach – CrossFit

Sum 2 See (Time)

3 rounds
60 Dubz
50 Sit Ups
40 Push Ups
30 cal row
*rest 90sec

CrossFit Miami Beach – Hyrox Conditioning

030723 (Time)

80 cal row
60 WallBalls
40 Pull Ups
60 Cal Row
40 WallBalls
20 Pull Ups

CrossFit Miami Beach – CrossFit

BNB (Time)

10 rounds
10 Alt DB Snatches 50/35
8 Box Jump overs
6 cal Bike

*rest 1min after every round