CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Reps)
Teams of 2, 25 Min AMRAP
3-6-9-12-15….
Calorie Row
KBS (24/16kg)
WB (20/14)
*Complete full rounds before switching with your partner.
MB Crossfit 102519
CrossFit Miami Beach – CrossFit
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Metcon (AMRAP – Rounds and Reps)
Rest 5 min
14min amrap
10 front Sqauts 135/95
20 H.R. Push ups
30 sit ups
Hyrox Conditioning 102419
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
20 DB Step Ups
15 Russian Twists
10 Cal Bike
–Rest 2min–
8Min AMRAP
8 OH Walking Lunges- 1 DB
16 DB Snatches
8 OH Walking Lunges
24 Alt Leg V-Up with DB
–Rest 2min–
6min AMRAP
12 DB Renegade Rows
6 Burpee over DB
–Rest 2min–
4min AMRAP
10 DB Thruster
100m Sprint
MB CrossFit
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Recovery
18min
30 dubz
200m row
100m run
Hyrox Conditioning 102319
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Rounds and Reps)
5rds…
30s Max Cal
30s Max Burpees
1min Rest
Then…
6rds
2min ON: 1min OFF
20 Jump Lunges
15 RKBS
10 BJ
MB Crossfit 102319
CrossFit Miami Beach – CrossFit
Metcon (Weight)
12min
5 sets
1 Squat snatch
2 OH Squat
•increase weight by feel and mobility
Metcon (AMRAP – Rounds and Reps)
14min amrap
18 wall balls
12 Box jumps
8 cal bike
Hyrox Conditioning 102219
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (No Measure)
3rds
10 1-leg DL(each leg)
20 Hollow Rocks
30 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
60 DU
20 Plate G2O(45/25)
15 T2R
Waiter Walk(45/25)
Strength
Strength
MB Crossfit 102219
CrossFit Miami Beach – CrossFit
Metcon (Time)
8min to complete
40 strict HSPU
Metcon (Time)
For time
4 rounds
20 Alt DB Snatches 50/35
5 ring M.U.
Metcon (Time)
100 hollow rocks
MB CrossFit 102119
CrossFit Miami Beach – CrossFit
Metcon (Weight)
12min to build to a heavy complex
•Squat Clean
•front Squat
•Jerk
Back Squat (4×2 @ 80%)
Dead beat (Time)
for time
9-15-21
•Burpees
•Pull ups
Hyrox Conditioning 102119
CrossFit Miami Beach – Hyrox Conditioning
Warm-up
2Rds
200m Run
10 KB Good mornings
5 Inchworm to push up
Metcon
3 RFT
200m Farmers Carry (24kg/16kb)
500 Meter Row
800m Run
Then….
10-9-8-7-6-5-4-3-2-1
Push-Ups
20 KBS
Metcon (Time)
3 RFT
200m Farmers Carry (24kg/16kb)
500 Meter Row
800m Run
Then….
10-9-8-7-6-5-4-3-2-1
Push-Ups
20 KBS
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