CrossFit Miami Beach – CrossFit

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CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Metcon (Time)

12min to complete

15 DeadLifts 185/115

15 Box Jumps 24/20

12 DeadLifts 225/135

15 Box jumps

9 DeadLifts 275/155

15 Box jumps

6 DeadLifts @ 315/185

15 Box jumps

3 DeadLifts @ 345/205

15 Box jumps

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-Up

3 Rds

3-5 Strict Pull-ups or Negatives

7 each leg -DB Single-Leg DL

10 HR Push-ups

20 Plank Toe Touches

WOD

EMOMx16

Odd: 100m Sprint

Even: 3-5 Man Makers *OH lunge variation

–Rest 2min–

12min AMRAP

15/12 Cal AB

20m DB Death March

12 DB Push Press

20m DB Death March

FINISHER: 100 Hollow Body Rocks

100 Supermans

CrossFit Miami Beach – CrossFit

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Say huh (Time)

5 Rounds

400m run

10 Front Squats 135/95

10 Floor Press

20 Sit Ups

__________________

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Running Drills

Include…

High knees/butt kicks

Skipping

Shuffle

Carioke

Duck walk

Lateral lunge, lunge, hop

Burpee Broad jumps

WOD

10min to complete

1mile Run + Max WB

–Rest 2min–

8min to Complete

800m Run w/ WB

Max WB Sit-Ups

–Rest 2min–

6min to complete

400m Run w/ WB

Max Lateral Lunges w/ WB

—1min Rest—

4min to Complete

200m Run w/ WB

Max Ball Slams

–1min Rest—

2min to complete

100m Run *no WB

Max Burpee over WB

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

3rds

10/8 Cal AB

10 DB Z Press

10 Sit-Ups

10 Push-ups

10 Tuck Jumps

—

With Partner..

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

Devils Press

200m Run after each set

*Each partner must do all reps, but can break it up however(both athletes complete 55 reps)

**200m Run together

Finisher: 800m Farmer’s Walk with DB/KB

*choose challenging weight

*5 Burpees every time you drop

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Every 2mincomplete a set of

Power Snatch

•15 reps @ 75/55

•12 reps @ 95/65

•9 reps @ 115/85

•6 reps @ 135/95

•3 reps @ 155/105

Mind your Business (AMRAP – Rounds and Reps)

12min amrap

10 T2B

10 L single arm S2OH 50/35

10 oh walking lunges 50/35

10 T2B

10 R single arm S2OH 50/35

10 oh walking lunges 50/35

CrossFit Miami Beach – CrossFit

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Hangin (Time)

10 Rounds for time

10 cal bike or row

3 ring m.U/9 pull-ups

Kick ricks (AMRAP – Reps)

8min emom

Even 50 DUbz

Odd 16 KBS 24/16

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Every 2min complete a set of

Clean And Jerks

•15 reps @ 95/65

•12 reps @ 115/85

•9 reps @ 135/95

•6 reps @ 155/105

•3 reps @ 185/115

Method (AMRAP – Reps)

Every 2min for 20min

12 Burpees

15 wall balls 20/14

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

5min Mobility on Box:

-ankle, hip, legs, thoracic

2rds- 20s:10s

Jump Rope

Squats

High Knees

Lunges

Butt Kickers

Bottom of Burpee

———

5rds: 4min:2min Rest

400m Run +

Max KBS

Max Box Jumps

Max KB G2O

Max KB Front Rack Lunges

Max Burpees over KB

Finisher: 100 Plank KB Pull Thrus

CrossFit Miami Beach – CrossFit

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Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here