CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10 sets
Every 2 minutes
A- 15/12 cal bike
10 kb g2oh
B- 25 wall balls
Rest 2’
Emom x6
100m sprint
Hyrox Conditioning 061621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
For time:
50 weighted step ups
100m run
40 single arm db thrusters
200m run
30/30 db push press
400m run
20 burpees box jump over
800m run
10/10 single arm devil press
MB Crossfit 071621
CrossFit Miami Beach – CrossFit
Deadlift (1×12 @ 75%)
Deadlift (1×9 @ 80%)
Deadlift (2×6 @ 85%)
Metcon (AMRAP – Rounds and Reps)
12min Amrap
50 Dubz
40 rUssian KBS 32/24
30 wall balls 20/14
20 v-ups
MB Crossfit 061521
CrossFit Miami Beach – CrossFit
Metcon (Time)
Heavy Hitter Tuesday
800m run
30 P. snatches 135/95
800m run
30 Box Jumps 30/24
800m run
30 T2B
Hyrox Conditioning 061521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
4 sets
6’ on 2’ off
18-15-12
Plate g2oh @45/25
T2b
Remaining time max burpee to plate
MB CrossFit 061421
CrossFit Miami Beach – CrossFit
Shoulder Press (2×3 @ 80%)
Shoulder Press (1×2 @ 85%)
Shoulder Press (3×1 @ 90%)
Metcon (Time)
2 rounds
21-15-9
KB F. Squats 24/16
Cal Bike
Hyrox Conditioning 061421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 7’ for 28’ (4 sets)
20 kbs
12/10 cal bike
20 goblet squat
12/10 cal bike
20 sdhp
200m run
MB Crossfit 071321
CrossFit Miami Beach – CrossFit
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Metcon (Time)
For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 DB Snatches 50/35
20 Pull-Ups
1 mile Run
MB CrossFit 061221
CrossFit Miami Beach – CrossFit
Metcon (Time)
25-20-15-10-5
•wallballs
•DB Snatches
•burpees
•weighted sit ups
between sets 200m run
MB CrossFit 061121
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 sets
2min on 2min off
A) 250m row
10 wall balls
Relating time Amrap squat cleans 135/95
B) 250m row
10 box jumps
Remaining time Amrap P. Snatches 135/95
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