CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
22min ladder
2-4-6-8-10-12-14-16…
•hspu
•T2B
•single arm Devil press 50/35
*7 cal bike after every set
Hyrox Conditioning 062921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
MB Crossfit 062821
CrossFit Miami Beach – CrossFit
Shoulder Press (2×12 @ 60%)
Shoulder Press (1×9 @ 70%)
Shoulder Press (2×6 75%)
Metcon (Time)
For time
400m run
42 wall balls 20/14
400m run
36 wall balls
400m run
30 wall balls
Hyrox Conditioning 062821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
15’ emom
A- 15 KB g2oh @24/16
B- 20 v-ups
C- 30 air squats
3’ rest
Every 90″ for 5 sets
200m sprints
MB Crossfit 062721
CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
6 Power Snatches 75/55
8 OH lunges
100m run
MB CrossFit 062621
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
50 deadlifts 155/105
50 Box jumps
50 P. cleans
50 Pull ups
50 S2OH
50 Burpees
1 partner working
1 partner run 100m
MB CrossFit 062521
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
7min Amrap
50 Dubz
30 Alt DB Squat snatch 50/35
200m run
Rest 3min
6 min Amrap
40 Dubz
20 Alt DB Squat snatch 50/35
200m run
Rest 2min
5 min Amrap
30 Dubz
10 Alt DB Squat snatch 50/35
200m run
Hyrox Conditioning 062521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 2min for 20min
10 dB thrusters
8 plate G2OH
6 cal bike
Hyrox Conditioning 062421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
400m run
40 loaded step ups
400m run
40 sit ups
400m run
40 dB floor press
400m run
40 KBs
MB CrossFit 062421
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
21-15-9
•wall balls 20/14
•lunges with med ball
•cal bike just legs
•push ups
•dips
•cal bike just arms
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