CrossFit Miami Beach – Hyrox Conditioning
Conditioning 120624 (Time)
For time:
5 rounds
20 wall balls
4 devil cleans
15 teepee push ups
4 devil cleans
10 box jumps #30/24
Every 03:00 starting at 0:00 complete 200m run
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
Hyrox Conditioning – Thu, Dec 5
CrossFit Miami Beach – Hyrox Conditioning
Conditioning 120524 (Checkmark)
Every 6’ for 30’
400m run
15 db snatch (L arm)
50 dubz / 125 singles
15 db snatch (R arm)
Rounds 1-3-5 top to bottom
Rounds 2-4 bottom to top
CrossFit – Thu, Dec 5
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Toy Soldiers
10 Frontal Raises
10 Lat Raises
10 Upright Rows
5 Kick Ups
Then
Barbell Work
7 Clean High Pulls
7 Muscle Cleans
7 Power Cleans
Skill work (Checkmark)
Wall Facing HS Hold
Accumulate 3min of work
120524 (AMRAP – Reps)
5 sets
3min on: 2min off
A)30 sit ups
15 P. Cleans 115/75
Max cal Bike
B) 30 sit ups
12 P. Cleans 135/95
Max cal Bike
C) 30 sit ups
9 P. Cleans 155/195
Max cal Bike
D) 30 sit ups
6 P. Cleans 185/115
Max cal Bike
E) 30 sit ups
3 P. Cleans 205/125
Max cal Bike
Recent Comments