CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Alternate sets for 4 rounds
2min Amrap
A) 10 Burpees
15 goblets squats
1min rest
2min Amrap
B) 50 Dubz
15 Pull ups
MB Crossfit 072321
CrossFit Miami Beach – CrossFit
Deadlift (1×9 @ 85%)
Deadlift (2×6 @ 90%)
Deadlift (2×3 @ 95%)
Metcon (AMRAP – Rounds and Reps)
9 min Amrap
15 SDHP 32/24
20 squat jumps
15 bent over rows 32/24
20 Lunges hops
MB Crossfit 062221
CrossFit Miami Beach – CrossFit
Metcon (Time)
Heavy hitter Tuesday
30 pull ups
3 rounds
3 clean and jerks 155/105
5 burpee box jump 30/24
30 cal
Rest 3 min
20 C2B pull ups
3 rounds
2 clean and jerks 185/125
4 burpee box jump 30/24
20 cal
Rest 3min
10 M.U.
3 rounds
1 clean and jerks 205/135
3 burpee box jump 30/24
10 cal
MB Crossfit 062121
CrossFit Miami Beach – CrossFit
Shoulder Press (2×3 @ 85%)
Shoulder Press (2×2 @ 90%)
Shoulder Press (2×1 95%)
Metcon (AMRAP – Reps)
12min ladder
5-10-15-20-25-30…
•Russian KBS 32/24
•push ups
*after each set 7 T2B
Hyrox Conditioning 062121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
2 Rounds
5min
50 Cal bike
Remaining time
Burpee box jumps
2min rest
5min Amrap
50 wall balls
30 v-Ups
2min rest
MB CrossFit 062021
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
30 Dubz
15 H.R. Push ups
7 Deadlifts 225/155
MB CrossFit 061921
CrossFit Miami Beach – CrossFit
Live like Laura (AMRAP – Rounds and Reps)
21min Amrap
30 cal row
20 burpees over the rower
10 P.Cleans 155/105
MB CrossFit 061821
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds
15 P. Cleans 115/85
12 Thrusters
9 bar hopping burpees
Hyrox Conditioning 061821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
27-21-15-9
Push ups
DB lunges
Weighted sit ups
Box jumps
Every 3’ 200m run beginning at 0:00
MB CrossFit 061721
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
42-36-30
Push ups
36-30-24
Step ups
30-24-18
Pull-ups
*100m run after each movement
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