CrossFit Miami Beach – Hyrox Conditioning

031723 (No Measure)

1000m row
50 push ups
50 r.kbs
750m row
40 push ups
40 kb sdhp
500m row
30 push ups
30 kb g2oh

Buy out:
50 kb plank thrus

CrossFit Miami Beach – CrossFit

Snatch work (Weight)

Snatch work
1x10snatch Balance (barbell)
2×5 snatch Pull unders (barbell)

5×1 squat snatch
Increase weight by feel

Forward March (AMRAP – Rounds and Reps)

14min amrap
40 Air Squats
30 RKBS 24/16
20 H.R. Push Ups

CrossFit Miami Beach – Hyrox Conditioning

031623 (No Measure)

80 DB thrusters (1x DB)
60 box jumps
40 cal bike
20 DB snatch
10 triple touch v-ups
20 DB snatch
40 cal bike
60 box jumps
80 DB thrusters

Every 08:00 starting at 08:00
400m run

CrossFit Miami Beach – CrossFit

Four Horsemen (Time)

Every 5min for 20min
50 Dubz
30/25 cal row
10 T2B
10 P. Cleans 155/105

Round 2
7 P. Cleans @ 185/125

Round 3
5 P. Cleans @ 205/135

Round 4
3 P. Cleans @ 225/145

CrossFit Miami Beach – Hyrox Conditioning

031523 (No Measure)

20’ emom

A- MAX goblet squats
B- MAX kbs
C- MAX kb lunges
D- MAX burpees over the kb
E- REST

Rest 2’

Every 03:00 for 4 sets

500m row sprints

CrossFit Miami Beach – Hyrox Conditioning

031423 (No Measure)

50/40 cal bike
30 t2b
40/30 cal bike
50 v-ups
30/20 cal bike
70 sit ups
40/30 cal bike
50 v-ups
50/40 cal bike
30 t2b

Rest 2’

Max wall sit
Followed by
Max elbow plank hold

CrossFit Miami Beach – CrossFit

Boombastic (Time)

Every 3 for 15min
15 WallBalls
15 Pull Ups
15 Burpee Box Jump overs 24/20

if you get caught it will be for time

CrossFit Miami Beach – CrossFit

Oly complex 031323 (Weight)

Oly complex
5 sets
1 Clean Pull
1 Squat Clean
1 F. Squat
1 Jerk

Pattern (AMRAP – Reps)

5 rounds
2min on: 1min off
12 cal bike
5 Squat Cleans 135/95
Remaining time max V-ups

CrossFit Miami Beach – Hyrox Conditioning

031323 (No Measure)

Every 5’ for 30’

A- 400m run
30 wall balls
B- 500m row
30 kb sdhp
C- 500m ski
30 push ups

CrossFit Miami Beach – CrossFit

031223 (No Measure)

Every 5min for 25min
400m run
20 Step ups
7 P. Snatches 135/95