CrossFit Miami Beach – CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Hyrox Conditioning 031119
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
3rds
500m Row
-Scorpion chest stretch(arm bent 90 degrees)
-10 mtn climber stretch 10 Inchworm punch(in push up position, punch each arm fwd) 1 Star Lunge
3rds- 2min:1min(27min) 1. 20 Squats
10 Push-up AMRAP Burpees
*2min to complete 1 **Rest 1min before moving to…
2. 20 Reverse Goblet Lunges
10 BB/Ring Rows AMRAP KBS
*2min to complete 2 **Rest 1min before moving to…
3. 20 Step-Ups
10 DB Push Press AMRAP Box Jumps.
*2min to complete 3 **Rest 1min before moving to 1 –REPEAT 3x
MB CrossFit 031019
CrossFit Miami Beach – CrossFit
Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
MB CrossFit 030919
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
24 Clean and Jerks 135/95
48 Pull ups
24 Box Jumps 30/24in
48 cal bike
24 Box Jumps 30/24
48 Pull ups
24 Clean and Jerks 135/95
MB CrossFit 030819
CrossFit Miami Beach – CrossFit
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Hyrox Conditioning 030819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up coaches choice
2rds each section, 1 min each movement 2mins rest between sections
Sec1
Battle ropes
Jumping lunges
Banded pull a parts
Alt single leg DL w/ med ball
Renegade rows
1min rest
Sec2
Plank up downs
High knees
Seated wall ball toss
Hallow angles
In out jump squats
1min rest
MB CrossFit 030719
CrossFit Miami Beach – CrossFit
Side A (AMRAP – Rounds and Reps)
12min amrap
15 Burpees
12 T2B
9 clusters 135/95
~2min rest~
Side B (AMRAP – Reps)
12min ladder
1-2-3-4-5-6-7-8-9-10-11-12-…
•Power Snatches 135/95
After every set 20 Dubz
Hyrox Conditioning 030719
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
30mins to complete
8 RFT
8 HP push ups
8 plank jacks
8 jump squats
8 pull ups
8 DL
8 DB hang power cleans
8 DB OH lunges
100m run
400m farmer carry 10 jump squats in you put it down
MB Crossfit 030619
CrossFit Miami Beach – CrossFit
Deadlift (4×15 @ 55-65%)
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Hyrox Conditioning 030619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up 6 mins
Partner row
10 shoulder taps
5 push ups
10 scorpions
5 Sonics
10 mins to complete
100 burpees if you break 100m run
10 min ascending ladder 1,2,3,4,5…..
KB for all movements
High pull
SDHP
Swing
Goblet squats
10min
Buy in 50 cal row or bike
AMRAP remaining time
10 T2B
10 push ups
10 box jumps
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