CrossFit Miami Beach – CrossFit

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The Last Star Fighter (Time)

4 Rounds

400m Run

4 Hang Power Cleans 185/115

42 Lunges

11 Stict HSPU

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

3rds

30 sec singles

30 sec Mt climbers

30 sec inch worms

3rds for each section

3 min to complete

300m row

15 SDHP to press

3min to complete

15/12 cal bike

10 alt kb swings

10 squat jumps

2 rds each section

3min to complete

300m row

20 OH lunges

3min to complete

15/12 cal bike

10 burpees

1 rd each section

3min to complete

300m row

200m run

3min to complete

15/12 cal bike

100 Dubz

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

4 sets @ 60%

1 rep each

•Squat Clean

•Front Squat

•Push Press

•Thrusters

Big (AMRAP – Rounds and Reps)

11min amrap

12 DeadLifts 155:105

9 Box Jumps

6 S2OH

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

3rds

8cal bike

Bear to rig

10 Sonics

Mt climber lunge back

6min AMRAP

100m run

30 R. kB swings

15 box jumps

2min rest

4min AMRAP

15 KB G2OH

10 Goblet squats

2mins rest

6min AMRAP

20 wall balls

15 v-ups

10 burpees

2min rest

4min AMRAP

20 lunge hops

10 ball slams

Core

20 sets strict R,M,L T2B

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CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

66 S2OH 135/95

2x200m Run

66 Front Squats

2x200m Run

66 T2B

2x200m Run

66 Box Jump overs

2x200m Run

66 Burpees

CrossFit Miami Beach – CrossFit

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D.C. (Time)

3 Rounds

7 Power Cleans 185/115

400M Run

7 ring M.U.

14 cal Bike

21 wall balls

CrossFit Miami Beach – CrossFit

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Overhead Squat (18min to find 1 Rm)

L.A. (Time)

Teams of 3

3 Rounds

30 Devil presses 50/35

60 Box Jumps 24/20

* 1 partner on a rower performing max cal.

* 1 partner must be rowing for work to be done.

L.A. part 2 Row (AMRAP – Reps)

Teams of 3

3 Rounds

30 Devil presses 50/35

60 Box Jumps 24/20

* 1 partner on a rower performing max cal.

* 1 partner must be rowing for work to be done.

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

2rds bike or row

30sec arms

30sec legs

1min full

Sec section is 3 rds 45 on /15 off

Sec 1

ALT KB clean and jerk

Kb OH hold

Flutter kicks

Squat jumps

1min rest

Sce 2

Alt KB Swings

R KB revers Lunge

L KB revers lunge

High knees

1min rest

Sec3

KB SDHP

Plank KB taps

R KB bent over row

L KB bent over row

Core

100 hallow rocks

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill W/U

8min Emom

4 Pistols

2 Strict HSPU

Chi (Time)

For time

60 Pull ups

*every time you break 15 Front Squats 115/85

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

5min amrap

10 Banded GM

5/5 banded press

10 pull aparts

10 sonics

8min AMRAP

8 devil press

6 burpee over DB

4 Front Rack squats

2min REST

6min AMRAP

10 BD lunges

10 DB curls

10 DB high pulls

10 jumping jacks

2min REST

4 min AMRAP

20 DUBz

10 v-ups

2min rest

2min AMRAP

DB Thursters