CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

7 sets

2’30″ on 1’ off

20 db hang c&j

10 burpees over the db

20 db lunges

10 t2b

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Back squat

3 @ 90%

2 @ 95%

1 @ 100%

1 @ 105%

Back Squat (1×1 @ 105%)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Buy in:

100 Dubz

21-15-9

•Deadlifts 135/95

•S2OH

•Box Jumps 24/10

Buy out;

100 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

20 mins ladder

V-ups

10-20-30-40..

Push ups

15-30-45-60..

Db snatch

20-40-60-80..

Right into

1 mile run

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 6 min for 24min

400m run

9 Burpees

12 P. cleans 155/105

15 Pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 90″ for 10 sets (15 minutes)

200m sprint

Every 2’ for 5 sets (10 minutes)

15/12 calories bike

8 burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

5 rounds

30 wall balls

15 sit ups

20 kB g2oh

100m run

CrossFit Miami Beach – CrossFit

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Back Squat (5 @ 80%)

Back Squat (3 @ 90%)

Back Squat (1 @ 95%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Cal

Thrusters 95/65

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

1-2-3-4-5-6-7-8

•S2OH 155/105

*after every set

3 Pull ups

6 Burpee Box Jumps

9 air squats

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Partner wod

50 cals

50 P. cleans 185/115

50 Cals

50 T2B

25 cals

25 P. cleans 185/115

25 Cals

25 T2B