CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
20min ladder
10-20-30-40-50….
Hand release push ups
Box Step-up w/ DB
DB Hang Clean
Hyrox Conditioning 042221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
8 sets
2’ on 1:30’ off
A- 10 db front squat
10 db push press
10 burpees over the db
B- 10 db hang clean and jerk
10 t2b
10 burpees to target
MB Crossfit 042121
CrossFit Miami Beach – CrossFit
Metcon (Time)
2 rounds
50 V-Ups
40 burpee Plate jumps
30 T2B
Hyrox Conditioning 042121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
3 rounds
25 calories rower/20 cal bike
15 pull ups
-Rest until 10:00-
3 rounds
50 lunges
30 push ups
-Rest until 20:00-
40 calories
30 pull ups
60 lunges
40 push ups
Hyrox Conditioning 042021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 kbs
40 goblet squat
30 v-ups
20 burpees
30 v-ups
40 goblet squat
50 kbs
Every 2’ starting at 0:00
10/7 calories
MB CrossFit 042021
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3min for 18min
A) 20cal bike
15 P. Snatches 75/55
B) 20cal bike
12 P. Snatches 95/65
C) 20cal bike
9 P. Snatches 115/85
D) 20cal bike
6 P. Snatches 135/95
E) 20cal bike
3 P. Snatches 155/105
F) 20cal bike
1 P. Snatches 185/115
Hyrox Conditioning 041921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 5’ for 30’ (6 sets)
400m run
8 devil press (2x db)
10 db box step overs (2x db)
MB CrossFit 041921
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
1-2-3-4-5-6-7-8-9-10
•Box Jumps 24/20
•Squat Clean 135/95
*200m run between sets
MB Crossfit 041821
CrossFit Miami Beach – CrossFit
Smette (Time)
For Time (with a Partner)
4,000/3,000 meter Row
While Partner A Rows, Partner B completes AMRAP of:
5 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
15 Push-Ups
Partners switch as necessary
MB CrossFit 041721
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 rounds
30 P. cleans 135/95
10 Thrusters
30 Bar Hopping Burpees
10 Thrusters
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