CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

9 rounds

:30sec

cals

:45sec of Work

1 min of rest

A) floor press

B) squat jumps

C) RKBS

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Snatch work

8min to perform

30 Snatches (Squat or power)

*weight should be light to focus on technique.

Back Squat (2×10 @ 50%)

Back Squat (2×8 @ 55%)

Back Squat (2×6 @ 60%)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

100 Dubz

50 Alt DB Snatch 50/35

25 T2B

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

0-15min

Every 3 min for 15min

400m run

15-27min mark

Amrap

15 Burpees

15 Plate G2OJ

10 T2B

10 DB Push Press

CrossFit Miami Beach – CrossFit

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The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Rounds and Reps)

4 sets

5min on 2min off

30 RKBS

25 Goblet Squats

20 Push ups

15 Box jumps

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Every 5min for 25min

400m Run

10 S2OH 135/95

15 Pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

4 Rounds

50 Dubz

40 Lunges

30 v-Ups

20 cals

10 DB Snatches

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

10min EMOM

1 Clean Pull

1 Hang Squat Clean

1 Full Squat Clean

*Every 2 sets add weight

Back Squat (2×3 @ 70%)

Back Squat (2×2 @ 72.5%)

Back Squat (2×1 @ 75%)

Metcon (AMRAP – Reps)

5min AMRAP

Buy in: 40 cal bike/row

Remaining time AMRAP

Burpee step ups 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

4 Rounds

100m run

10 Box Jumps

10 KB Deadlifts

3 Rounds

100m Run

15 DB Thrusters

15 Pull Ups

2 Rounds

200m Run

20 KBS

20 Push ups

1 Round

400m Run

50 WallBalls

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min AMRAP

7 single arm Devil Press 50/35

14 single DB lunges

21 Dubz

200m run