CrossFit Miami Beach – CrossFit
Breakfast (Time)
5 Rounds
400m run
5 Thrusters 135/95
10 C2B Pull-Ups
15 Box jumps
Hyrox Conditioning 041519
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10min AMRAP
150m Row
5 Jumps over Rower 10 Step ups on Box
Core: 3x30s Partner Leg Throw (Partner 1
lays on back & grabs ankles of partner 2. P1 lifts legs up to P2 who tries to push them to the ground while P1 fights it)
5 Rds -4min:2min
250/200m Row 10 Burpee BJO Run 200m
MB CrossFit 041419
CrossFit Miami Beach – CrossFit
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
MB CrossFit 041319
CrossFit Miami Beach – CrossFit
Alfredo (Time)
Alfredo”
Teams of 2
50 Power Cleans 155/105
50 Pull ups
500m Row
50 DeadLifts 185/115
50 dips
50 cal Bike
50 Power Cleans 155/105
50 Pull ups
500m Row
MB CrossFit 041219
CrossFit Miami Beach – CrossFit
Chanel (AMRAP – Rounds and Reps)
Every 5min for 25min
200m run
30 wall balls.
20 Alt DB Snatches 50/35
Hyrox Conditioning 041219
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up coaches choice
400m run
21-15-9
BB clean and jerk (95/55)
Burpee over the bar
400m run
15-12-9
DL
Box jumps
400m run
12-9–6
BB (45/35)
Curl
Press
400m run
Core coaches choice
Hyrox Conditioning 041119
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up partner row
10 my climber
10 jumping jacks
10 scorpions
5rds
15 DB thrusters
7 pull ups
4 rds
500m row
15 KB G2OH
8 push ups
3rds
10/8 cal bike
20 jumping lunges
10 dips
2rds
5 man makers
20 sit ups
1 rds
50 wall balls
MB CrossFit 041119
CrossFit Miami Beach – CrossFit
Karl (AMRAP – Rounds and Reps)
10min amrap
12/9 cal bike
10 S2OH 135/95
20 v-Ups
Rest 2min
Kani (AMRAP – Rounds and Reps)
10min amrap
15/12 cal Row
12 Burpees
10 Front Squats 135/95
MB CrossFit 941019
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill for quality
7min
3 Strict HSPU
3 kipping HSPU
6 candle stick Pistols
Ecko (Time)
3 Rounds
50 Dubz
20 Pull ups
20 Russian KBS 32/24
Rest 90sec after each round
Hyrox Conditioning 041019
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Running drills
2rds
400m run
Farmer carry across the gym
400m run
Front rack carry across the gym
400m run
OH carry across the gym
400m run lunge crosses the gym
Core
5 rds
20sec hold
20 sec move
20 sec rest
Once each movement
Hallow hold, hallow rock
V-hold, v-ups
R side plank hold, crunch
L side plank hold crunch
Plank hold , up downs
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