CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

100 wall balls

50 Clean and Jerks 135/95

75 wall balls

30 Clean and Jerks 155:105

50 wall balls

10 Clean and Jerks 185/115

CrossFit Miami Beach – CrossFit

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Metcon (Time)

3 Rounds

For time

400m Run

30 H.R. Push ups

20 T2B

10 Front Squats 155/105

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Anaerobic Alactacid

RB Sprints w/ partner

-fwd/bk/shuffle/Bear Crawl *2x thru

6 Sets of each b/f rotating

20s Work:10s Rest

● Battle Rope

● Lateral WB Toss

● Sled

● Slam Balls

*Repeat 1 more round

Finisher: Tabata Abs of Coaches choice

CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Rounds)

Warm up

10min

:30 sec Plank hold

DB 10 reps

-High Pull

-Front raises

-Bent over flys

20 drop squats

Barbell Work ( 20-30 reps at 20-30% more from Tuesday)

Squat snatch

Metcon (No Measure)

Metcon

5 Rounds

1min sled push 180/135lbs

1min Power Cleans 205/125

1min rest

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Row/Bike

4 sets: 30s at fast pace, 30s at easy pace)

-4min

Rest 2min

4 sets: 60s at fast pace, 60s at easy pace)

-8min

Rest 3min

1000m Run/Jog

*Alternate btw fast/easy pace each turn of corner

**6min to complete?

Rest 2min

–Switch Row/Bike–

4 Sets: (60s at fast pace, 60s easy)

-8min

Rest 3min

4 Sets: (30s fast pace, 30s easy pace)

-4min

~45 Min Total

CrossFit Miami Beach – CrossFit

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Push Press (20min to reach 1rm)

062019 (AMRAP – Reps)

9min AFAP

5 DeadLifts 225/155

20-22-24-26-28-30-32-34-36…..

Lunge Hops

CrossFit Miami Beach – CrossFit

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061919 (AMRAP – Rounds and Reps)

21min amrap

9 P. Cleans 185/115

42 Dubz

21 Wall Balls

15 cal Row

Core Buy out

100 bicycle kicks

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4Rds

A->B->C

2min:1min

A. 30 Box Step Ups AMRAP- WB

B. 40 Lunges

AMRAP- DU/Jump Rope

C .50 Air Squats AMRAP-Sit ups

CrossFit Miami Beach – CrossFit

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Back Squat (20min to reach 1RM Back Squats )

Metcon (Time)

5min to complete

40 cal bike

30 Burpee Box jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4Rds

20s/20s/20s Get-ups(DB/KB) Squat Jumps Rest

-4min

–1min Rest/Transition–

4Rds

40s/20s/20s

Single leg DL(DB/KB) Single leg DL Hop Rest

-5:20

–1min Rest/Transition–

2Rds

60s/20s/40s

Monster Crawl(DB/KB) Bear Crawl- fast

Rest

4min

–1min Rest/Transition–

6Rds

20s/40s/60s Push Up Burpee Rest

12min