CrossFit Miami Beach – CrossFit
011324 (Time)
Teams of 2
2000m row
150 wall balls
800m run
150 ALT DB Snatches 50/35
2000m row
CrossFit – Sat, Feb 1
CrossFit Miami Beach – CrossFit
011324 (Time)
Teams of 2
2000m row
150 wall balls
800m run
150 ALT DB Snatches 50/35
2000m row
CrossFit – Sat, Feb 1
CrossFit Miami Beach – CrossFit
011324 (Time)
Teams of 2
2000m row
150 wall balls
800m run
150 ALT DB Snatches 50/35
2000m row
CrossFit – Fri, Jan 31
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
8min
PVC Pipe warm up
Then
10 Tempo PVC OH Squats
Then
Barbell work
5 reps each on coaches command
•snatch high pull
•Muscle Snatch
•Power Snatch
• Clean Pull
•Clean Pull Unders
•Squat Cleans
Gas on E (Time)
2 rounds
200m run
15 P. Snatches 135/95
15 Burpee Box Jump overs 24/20
200m run
15 Burpee Box Jump Overs 24/20
15 Squat Cleans 135/95
CrossFit – Fri, Jan 31
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
8min
PVC Pipe warm up
Then
10 Tempo PVC OH Squats
Then
Barbell work
5 reps each on coaches command
•snatch high pull
•Muscle Snatch
•Power Snatch
• Clean Pull
•Clean Pull Unders
•Squat Cleans
Gas on E (Time)
2 rounds
200m run
15 P. Snatches 135/95
15 Burpee Box Jump overs 24/20
200m run
15 Burpee Box Jump Overs 24/20
15 Squat Cleans 135/95
CrossFit – Fri, Jan 31
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
8min
PVC Pipe warm up
Then
10 Tempo PVC OH Squats
Then
Barbell work
5 reps each on coaches command
•snatch high pull
•Muscle Snatch
•Power Snatch
• Clean Pull
•Clean Pull Unders
•Squat Cleans
Gas on E (Time)
2 rounds
200m run
15 P. Snatches 135/95
15 Burpee Box Jump overs 24/20
200m run
15 Burpee Box Jump Overs 24/20
15 Squat Cleans 135/95
CrossFit – Fri, Jan 31
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
8min
PVC Pipe warm up
Then
10 Tempo PVC OH Squats
Then
Barbell work
5 reps each on coaches command
•snatch high pull
•Muscle Snatch
•Power Snatch
• Clean Pull
•Clean Pull Unders
•Squat Cleans
Gas on E (Time)
2 rounds
200m run
15 P. Snatches 135/95
15 Burpee Box Jump overs 24/20
200m run
15 Burpee Box Jump Overs 24/20
15 Squat Cleans 135/95
CrossFit – Fri, Jan 31
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
8min
PVC Pipe warm up
Then
10 Tempo PVC OH Squats
Then
Barbell work
5 reps each on coaches command
•snatch high pull
•Muscle Snatch
•Power Snatch
• Clean Pull
•Clean Pull Unders
•Squat Cleans
Gas on E (Time)
2 rounds
200m run
15 P. Snatches 135/95
15 Burpee Box Jump overs 24/20
200m run
15 Burpee Box Jump Overs 24/20
15 Squat Cleans 135/95
Hyrox Conditioning – Fri, Jan 31
CrossFit Miami Beach – Hyrox Conditioning
Conditioning 013125 (Checkmark)
7 rounds
12 R. KBS @32/24
10 pull ups
8 box jump over
Starting at 0:00 and every 04:00complete:
200m run with MedBall
Hyrox Conditioning – Thu, Jan 30
CrossFit Miami Beach – Hyrox Conditioning
Conditioning 013025 (Checkmark)
6’ AMRAP
10 DB hang power clean (5/5)
20 DB push press (10/10)
30 DB squats
2’ REST
5’ EMOM
20” bike sprint
2’ REST
6’ AMRAP
9/6 cal bike
10 DB thrusters (5/5)
9/6 cal bike
10 DB hang c&J (5/5)
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