CrossFit Miami Beach – CrossFit

Clean and Jerk Complex (Weight)

Every 3min for 15min

2 sets

1 Clean Pulls

1 Squat Cleans

1 Jerks

Rest 10 sec between sets

042225 (AMRAP – Reps)

Twinning Tuesday

16min Amrap

400m run

20 P. Cleans 185/125

1 set each max Bench/Floor press for reps 135/85

*score are total amount of reps on Bench/Floor Press

Warm up (Checkmark)

2 Rounds

10 sonics

10 Mt. climbers/Lizard pose

10 Upward downward dog

10 H.R. Push ups

10 Drop squats

100m run

Then

Barbell warm up

CrossFit Miami Beach – HYROX Conditioning

Hyrox Conditioning 042225 (Checkmark)

Every 01:00 for 05:00

100m run

Every 01:30 for 06:00

200m run

Rest 2’

3 rounds

100m plate OH carry

20m sled push

15/12 cal ski

400m run

CrossFit Miami Beach – HYROX Conditioning

Hyrox Conditioning 042125 (Checkmark)

1000m row

50 kb sdhp

40 wall balls

30 ring rows

200m farmers carry

30 ring rows

40 wall balls

50 kb sdhp

1000m row

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

10/10 Bend and ext

5/5 AtG Split Squats

10/10 single leg jumps fwd and rev

20 DUbz

Front Squat (1×3 @ 75%
1×2 @ 80%
1×1 @ 85%)

042124 (Time)

For time

50 Dubz

15 Single arm Devil Press 50/35

35 cal Bike

15 Single arm Devil Press 50/35

50 Dubz

CrossFit Miami Beach – CrossFit

042025 (Time)

4 Rounds

400m run

30 Wallballs 20/14

20 KBS 24/16

10 T2B

CrossFit Miami Beach – CrossFit

041925 (AMRAP – Rounds and Reps)

Teams of 2

25min AMRAP

50 cal Bike

50 Clean and Jerks 135/95

50 cal Bike

50 Box Jump Overs 24/20

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

5min

PVC Pipe warm up

Then

2min hit

Thruster (3×5 @ 75%)

Lucas (AMRAP – Rounds and Reps)

AMRAP 19

4 Burpees

12 Walking Lunges

15 Sit-ups

9 Push-ups

RX+: add 20/15# DBs

db up/downs

lunge DB suitcase carry

push-ups on DBs

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

8min amrap

30 heel Drives

30 Jumping jacks

20 Mt. Climbers/Lizard pose

30 Jumping Jacks

10 upward downward dog

Then

Barbell work

()

5 sets

2 Snatch Pull

2 snatches

•work up to 75% on final set

041725 (AMRAP – Rounds and Reps)

15min Amarap

100 Dubz

50 wallballs 20/14

15 P. Cleans 155/105

CrossFit Miami Beach – HYROX Conditioning

Hyrox Conditioning 041725 (Checkmark)

10 Rounds

16 DB Step Ups

10 Pull ups/ring rows

4 Wall walks

Every 3 Min 100m run starting at :00

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 90/90

10 Sonics

20 Shoulder Taps

10 upward/downward dog

Then

Barbell warm up

Clean And Jerk Complex (Weight)

1 Squat Clean

1 Hang Squat clean

1 Squat Clean

1 Jerk

•work up to 75% on final set

041525 (AMRAP – Reps)

3 rounds

400m run

40 Sit ups

Max S2OH 95/65

15min cap