CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Accumulate 300 Calories on AB with Partner

Then…

Individually…

4Rd

15 DB Thrusters

50m OH DB Walking Lunges

Finisher: 100 Partner Leg Slams

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Back Squats

1×5 @ 70%

1×3 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%

Back Squat (1×1 @ 105%)

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

CrossFit Miami Beach – Hyrox Conditioning

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Warm-up (No Measure)

3 Rds: 20s:10s

Jumping Jacks

Hand release push-ups

Ball Slams

Sit-ups

Plank Ups(down to elbows & back up)

Metcon (No Measure)

A. 8min AMRAP 8 T2B Rings

16 KB G2O 24 DU

—Rest 2min–

B. 8min AMRAP

6 Renegade Row

24 K2E Mtn Climbers 12 Box Jumps

—Rest 2min–

C. 8min AMRAP

10 Ring Dips 50m KB Farmer’s Carry

20 V-Ups

Coaches’ Notes

-K2E Mtn Climbers- hands on DB, opposite knee to opposite elbow.*Double Count

-Challenging weight on Farmer’s Carry

-For more of a Challenge, can do Renegade Rows on DB

**If big class, can start half on A & half on B so as to have enough rings for T2R

CrossFit Miami Beach – CrossFit

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Fudge (Time)

For time

5 Rounds

15 DeadLifts 155/105

17 Pull Ups

21 H.R Push Ups

Metcon (No Measure)

Core

100 sit ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-Up

Sprint Prep

-Running drills

*hamstrings, calves, achilles focus

Add…

-Fwd/Bk walking lunges

-Duck walk

-Inchworms

Workout

A.10Rds

30s Sprint

30s Rest

–Rest 4min–

B. 4rds

20 WB

20 Weighted Lunges

*8min cap

C. 4RDs

20m Sled Push(AHAP)

200m Recovery Jog

CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 Rounds

60 wall balls

20 cal bike

30 Burpees

20 cal Row

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Running DT

5 Rounds

12 DL 155/105

9 H. cleans

6 S2OH

400m run

CrossFit Miami Beach – Hyrox Conditioning

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Run Forest Run 2 (AMRAP – Rounds and Reps)

25min amrap

500m Row

400m run

30 cal Bike

50 dubz

CrossFit Miami Beach – CrossFit

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Dunk (AMRAP – Rounds and Reps)

22min Amrap

50 Lunges

30 Alt DB Snatches 50/35

15/11 cal Bike

CrossFit Miami Beach – CrossFit

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Push Press (7×3 @ 80%)

Tricky (AMRAP – Rounds and Reps)

12min amrap

12 Front Squats 155/105

24 Pull ups

36 V-ups