CrossFit Miami Beach – CrossFit
Back Squat (3×3 @ 80%)
Back Squat (2×2 @ 82.5%)
Back Squat (1×1 85%)
Metcon (AMRAP – Rounds and Reps)
5 Sets
2min AMRAP/ 1min Rest
15 DeadLifts 135/95
15 Push Ups
15 Sit Ups
MB Crossfit 013121
CrossFit Miami Beach – CrossFit
Metcon (Time)
400m run
50 Burpees
400m run
30 Hang P. cleans 155/105
400m run
50 Burpees
400m run
013021
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24min Amrap
Follow the leader
8 DB Snatches 50/35
8 OH Lunges
8 step ups
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Friday
Ladder
1-2-3-4-5-6-7-8-9-10
Pull ups
KBSDHP
Step ups 24/20
RKBS
Dips
Hyrox Conditioning 012921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3’ for 12’ (4 sets)
400m run
2’ rest
Every 2’30″ for 10’ (4 sets)
17 wall balls
100m run with the medball
2’ rest
Every minute for 5’ (5 sets)
14/11 calories on a machine
Hyrox Conditioning 012821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3 rounds
20 plate 2oh
10 burpees to plate
Into 2 rounds
30 box jumps over
15 db snatch
Into 1 round
50 weighted step ups
25 pull ups
MB Crossfit 012821
CrossFit Miami Beach – CrossFit
Back Squat (2×12 @ 60%)
Back Squat (2×10 @ 65%)
Macho man (AMRAP – Rounds and Reps)
EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
MB CrossFit 012721
CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
30 Dubz
200m run
10 burpee box jumps 24/20
Hyrox Conditioning 012721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
8 sets
2’ on 1’ off
A- 30 dubz
20 lunges
10 kb sdhp
Remaining time max push ups
B- 15 kbs
20 alt. V-ups
Remaining time max cal. rower
MB CrossFit 012621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
3 sets
1min Amrap
Strict Pull ups
2min rest
Metcon (AMRAP – Reps)
5min Amrap
25cal
20 T2B
15 squat cleans 95/65
3min off
5min Amrap
20cal
15 T2B
10 squat cleans 135/95
3min off
5min Amrap
15cal
10 T2B
5 squat cleans 185/115
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