CrossFit Miami Beach – CrossFit

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Go long (Time)

For time:

3 Rounds

400m Run

18 Front Squats 135/95

~then~

2 Rounds

25/20 cal Bike

30 wall balls 20/14

~then~

1000m Run

50 KBS 24/16

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

2 movements across the gym and jog back

Sampson/ mt climber lunge

Inch worms / leg kicks

Bear crawls/ broad jump

Filthy fifty”Ish”

Alt DB snatches

Ring rows

DB push press

Walking lunges

V-ups

DB floor press

Step ups

Russian KB swings

Knees 2 elbows

DB thrusters

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

Every 15sec for 6min

1 Power Clean 185/115

Let it burn (AMRAP – Rounds and Reps)

5 Rounds

2min amrap: 1min rest

*start where you finish

15 Box Jumps 24/20

10 Pull ups

5 S2OH 135/95

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up running drills

10mins to run 1mile

10min AMRAP

25 wall balls

15 burpees

10 rainbow slams

2min rest

10 min to complete

Annie (partitioned)

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

24min amrap

Teams of 3

Buy in: 3000m Row

Remainder of the time amrap

50 DeadLifts 185/115

100 Hang Snatch 75/45

150 Push Ups (all can work)

CrossFit Miami Beach – CrossFit

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Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up coaches choice

100 alt kB swings

200m run

80 ploy step ups

200m run

60 med ball butterfly sit-ups

200m run

40 wall balls

200m run

20 renegade rows

200m run

Rest 5 min into

30 cal bike AFAP

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

3 sets of

MaX Strict Hspu + max kipping Hspu

Marlin (Time)

For time:

800m Run

~then~

2 Rounds

150 Dubz

30 SDHP 95/65

7 M.U.

~then~

800m Run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Junk yard dog

8min AMRAP

10 bear complex

5bar facing burpees

2min rest

8min AMRAP

Buy 1000m row

8 T2B

8 ring dips

8 push ups

2min rest

8min AMRAP

15 DL

10 jump squats

5 broad jumps

Core

100 hallow rock

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Partner

1 row

2 banded movements 10 each

DL

GM

R arm OH press

L arm OH press

FGB style

Bike

Box jump

Battle rope

Russian swings

Burpees

1min rest

5 min rest

1x max bike in 45sec

Core

3 x max plank holds