CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Running drills
1mile run
100 box step ups
80 hallow rocks
800m run
60 lunge hops
40 ring rows
400m run
20 burpee reach
200m run
MB CrossFit 010919
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill/strength
Tempo Strict Pull Ups
5×3
2/0/1
2sec down/0 seconds at the bottom/1sec up
*40 sec rest between sets
*To be performed together as a class
*scale to banded
For sure (AMRAP – Rounds and Reps)
5 Sets
2min on 1min off
3 Clusters 155/105
6 C2B Pull ups
9 Box Jump Overs 24/20
MB CrossFit 010819
CrossFit Miami Beach – CrossFit
Flat Out (Time)
Every 4 min for 5 Rounds
Must complete
50 Dubz
30 wall balls
18 Burpees
Hyrox Conditioning 010819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up banded
3rds
10 GM
10 pull apart
5/5 R/L OH press
100m rum
Tabata alt movements
Jumping jacks/ plank jacks
1min transition
1 min bike or row
2min rest
Tabata
KB swings/ KB SDHP
1min transition
1min bike or row
2min rest
Tabata
Jump squats/ bottom of burpee
1min transition
1min bike or row
2min rest
Tabata
Push ups/ V-ups
1min transition
1min bike or row
Hyrox Conditioning 010719
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Partner 6min AMRAP row
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 thrusters
2min rest
8min AMRAP
10 DB curl and press
15 Burpees
30 Russian KB swings
Core
Coaches choice
MB CrossFit 010719
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill/strength
Tempo Strict HSPU
5×3
2/0/1
2sec down/0 seconds at the bottom/1sec up
*40 sec rest between sets
*To be performed together as a class
* scale down to Seared DB Press if needed
BankHead (Time)
For time
30 Power Cleans 135/95
800m run
20 Jerks 135/95
400m run
10 clean and Jerks
MB Crossfit 010619
CrossFit Miami Beach – CrossFit
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
MB CrossFit 010519
CrossFit Miami Beach – CrossFit
Woding with Angie (Time)
Woding with Angie
Partner wod
100 Pull ups
20 Clean and Jerks 135/95
100 Push Ups
20 Clean and Jerks 135/95
100 Synchronized Squats
20 Clean and Jerks 135/95
100 Synchronized sit ups
20 Clean and Jerks 135/95
Angie
It is with deepest sorrow that we announce the passing of Angie Polanco.
We will always remember her for being such an incredible model of great work ethic, for lighting up any room with her smile, and for encouraging everyone around her by setting an example of living to your daily best.
We find ourselves humbled by her memory and extend our beloved condolences to her loved ones.
May she Rest In Peace
MB CrossFit 010419
CrossFit Miami Beach – CrossFit
Snoop (Time)
Every 7 min for 21 min
600m Run
10 P. Snatches 135/95
15 T2B
MB CrossFit 010219
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill:
4rounds
5reps each
•Kip swings
•Strict Pull Ups
•Kipping Pull Ups
Still up set pt. 1 (AMRAP – Reps)
10min ladder
1-2-3-4-5-6-7-8…
•Power Cleans 185/115
*after every set 100m Run
3min rest
Still up set pt.2 (AMRAP – Rounds and Reps)
10min amrap
6 C2B Pull ups
8 Box Jumps 24/20
10 H.R. Push-ups
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