CrossFit Miami Beach – CrossFit

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Push Press (No heavier than 50%)

Farewell (AMRAP – Rounds and Reps)

16min Amrap

100m Run

4 Squat Cleans 155/105

8 T2B

12 Burpee Box jumps 24/20

CrossFit Miami Beach – CrossFit

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Partner Roberts Ridge (Time)

Partners Roberts ridge

2 Rounds

For Time

10 Clean-and-Jerks (135/85 lb)

20 Kettlebell Swings (53/35 lb)

30 Thrusters (45/35 lb)

40 Pull-Ups

50 Burpees Over the Bar

60 Wall Ball Shots (20/14 lb)

70 calorie Row

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 3

75 deadlifts 135/95

50 cal bike

150 HR Push Ups

50 cal bike

75 hang Squat Cleans

50 cal bike

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Coaches choice

8 min ascending ladder 1,2,3,4…..

Goblet squat

Burpee

SDHP

2min rest

8 min EMOM

5 DB Thrusters

2min rest

8min AMRAP

9/6 cal bike

9 KB G2OH

Box Jumps

Core

CrossFit Miami Beach – CrossFit

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Front Squat (•Bar comes from the ground)

Metcon (Time)

For time

Buy in: 150 dubz

Ascending ladder

4-8-12-16-20-24

Push press @115/85

Lunge hop (4x leg, 8x leg etc.)

After each set 100m run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-up

Running drills

10 min death by shuttle run

If caught bike or row the rest of the time

3min rest

2 rds each section 45 on/ 25off

With 1 min rest btwn each section

Sec 1

Bent over flys

Floor press

Sec2

Ploy step ups

Shoulder taps

Sec3

Hopping lunges

Banded GM

Core

100 plank jacks

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Strict hspu

3x max unbroken

Kipping hspu

3x max unbroken

Metcon (AMRAP – Rounds and Reps)

14 min amrap

5 power snatch @115/85

12/10 cal bike

16 t2b

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

6 min amrap Partner

bike

10 MT climbers

10 scorpions

10 shoulder taps

3 rds Each section 40 on/20 off

1min rest btwn

Sec1

R Leg split squat

L leg split squat

Jump squats

Sec2

R arm curl and press

L arm curl and press

Bent over rows

Sec3

Alt DB floor press

Skull crushers

Plank jacks

Sec4

Scissor kicks

Hip raises

Russian twist

CrossFit Miami Beach – CrossFit

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Deadlift

Metcon (AMRAP – Reps)

Every 6 min for 24 min

400m run

25 wall balls

15 burpees

10 KB ground to overhead