CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
3 sets to accumulate as many reps as possible
Strict HSPU
Problem (Time)
Every 7min for 3 Rounds
400m Run
17 S2OH 115/85
18 T2B
MB Crossfit 021819
CrossFit Miami Beach – CrossFit
Front Squat (Start at 50%)
Armistice (AMRAP – Rounds and Reps)
AMRAP in 11 minutes
11 Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
Hyrox Conditioning 021819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Partner 6min AMRAP bike
15 banded kB swings
10 Mt climbers
10 scorpions
8min AMRAP
100m
10 DB hang squat cleans
10 box jumps
2min rest
8min AMRAP
20 wall balls
15 HR push ups
10 DB reverse lunges
2min rest
8min AMRAP
10 DB curl and press
15 DB DL
30 Russian KB swings
Core
20 set of strict T2B (R,M,L)
MB CrossFit 021819
MB CrossFit 021619
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
12-18-24-30-36
•Hang Squat Cleans 155/105
10-20-30-40-50
•single arm Ring Rows
*after every set 400m run together
MB CrossFit 021519
CrossFit Miami Beach – CrossFit
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
MB CrossFit 021319
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Strength
Every 30sec for 6min
3 Front Squats 185/115
Torch (Time)
For time
100 Push Ups
800m Run
60 Russian KBS 32/24
400m Run
20 KB G2OH
Hyrox Conditioning 021319
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm-up
Partner bike
10 pvc past through
10 Sampson lunges
10 scorpions
8min AMRAP
20 alt DB clean and jerk
20 hopping lunges
2min rest
6 min AMRAP
6 KB SDHP
6 KB swings
6 burpee over KB
2min rest
4min AMRAP
20 wall balls
10 t2b
2min max dubs
Core
3rds
20 bicycles crunches
20 hip raises
20 high knees
MB CrossFit 021219
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
Death by Strict Pull Ups
Max 10min
Toast (AMRAP – Rounds and Reps)
6 sets of
2min amrap: 1min rest
4 Burpee DB Alt Snatches
6 Alt single leg T2B
8 Pistols (Scaled DB Goblet Squats)
Hyrox Conditioning 021219
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Running drills
10min to run 1 mile
Deck of Death
52 cards
Jokers=20 burpees
Clubs sit-ups
Spades push ups
Diamonds jump squats
Hearts KB G2OH
Ace 11
Face cards 10
Number cards
400m med ball run
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