CrossFit Miami Beach – CrossFit

View Public Whiteboard

Just a Friend (AMRAP – Reps)

Every 5min for 25min

•20 Bar Hopping Burpees

•30 Wall Balls

•10 Power Cleans 155/105

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

Row or bike 3min max cal

2min rest

3rds w/ 1 min rest and the end

Each sec 90on/ 30rest (all 3 moment for 90 sec)

R Lunge hop/L Lunge hop/Jump squat

R Plank knee to elbow/ L plank Knee to elbow/ push up

R v-up toe touch/ L v-up toe touch/v-up

Bike or row 3min max cal

Rest 5 min

Partner ( count for each other)

90sec max burpee

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Shoop (Time)

50-40-30-20-10

•Russian KBS 24/16

•Sit ups

Then

10-20-30

•Box Jumps

•H.R. Push-ups

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

Warm-up

Running drill across the gym

2rds 45on/ 1min to run 200m

Wall ball

DB curl to press

Alt DB snatch

Alt single leg burpee

Bike

Slam balls

Tri OH kick backs

Battle ropes

Row

Box Jump

V-ups

DB Bent over rows

Core

3x max wall sits

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Weight)

4sets at 90-95%

2 reps each

•Squat Cleans

•Front Squat

•Push Press

•Thrusters

O.P.P (AMRAP – Rounds and Reps)

11min amrap

150 Dubz

50 single arm DB S2OH 50/35

25 Pull ups

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

Warm up

Junk yard dog

2 rds 1min on /30 off

5 Russian kB swings/ 5 front squats

5 high pull R arm/ 5 high pull L arm

OH double kb hold

5 KB g2oh / 2 burpees

2mins rest

6 min AMRAP double kbs

10 wt step ups

10 push press

20 DL

20 wt lunges

2mins rest

4min ascending ladder

SDHP rep 2,4,6,8….

Dubz reps 10,20,30,40…..

2min rest

800m run

Core

4 rds 20on/ 10 off

Plank jacks

Hip raises

Hallow angles

Sit ups

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Drop Dead Fred (AMRAP – Reps)

Every 6min for 24min

400m Run

30 Lunges (hops are allowed)

20 DB alt Snatches 50/35

10 Box Jump overs 24/20

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Turkey HangOver (Time)

Teams of 2

100 wall balls 20/14

100 Burpees

100 KBS 24/16

50 Power Cleans 135/96

50 Pull ups

50 s2OH 135/95

• while one partner is working the other is running 200m.

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Overhead Squat (3×3 @ 90%)

Overhead Squat (2×2 @ 95%)

Stuffing (AMRAP – Rounds and Reps)

10min amrap

30 Thrusters 95/65

30 Dubz

30 Push Ups

30 sdhp 95/65

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

warm up

5min Amrap

10 Mt. climber

5 inch worms

10 scorpion

8min AMRAP

200m run

20 Burpees

20m bear crawl

3min REST

6 min AMRAP

10 Burpee box jump overs

15 KB SDHP

2min REST

4min AMRAP

5 empty BB bear complex

5 bar hopping burpees

2min REST

2min AMRAP

Burpee reach (rig)

core

coaches choice