CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
sprinting!
12 cal. bike
10 db push press
8 burpees
Rest 1’ after each round
Hyrox Conditioning 012521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 air squats
100 sit ups
50 r. kbs
200m run
75 air squats
75 v-ups
50 r. kbs
400m run
50 air squats
50 hollow rocks
50 r. kbs
800m run
MB Crossfit 012521
CrossFit Miami Beach – CrossFit
Back Squat (2×3 @ 77.5%)
Back Squat (2×2 @ 80%)
Back Squat (1×2 @ 82.5%)
Metcon (AMRAP – Rounds and Reps)
12min Amrap
8 P. Snatches 135/95
12 H.R. Push ups
16 wall balls 20/14
MB CrossFit 012421
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
200m run
20 alt dB snatches 50/35
20 Box jump overs 24/20
MB CrossFit
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
Follow the leader
21min Amrap
10 cal bike
8 burpees
6 pull ups
MB Crossfit 012221
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Friday
25 Min Amrap
400m Run
40 Lunges
40 Push ups
40 Sit ups
40 Step ups
Hyrox Conditioning 022221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10-20-30-40
•DB Snatches
•loaded briefcase
•plank rows
*200m run after every set
012121
CrossFit Miami Beach – CrossFit
Back Squat (2×15 @ 50%)
Back Squat (1×12 @ 55%)
Back Squat (1×10 @ 60%)
Metcon (Time)
4 Rounds
20 S2OH 75/55
15 Russian KBS
10 T2B
Hyrox Conditioning 012121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 rounds
15 wall balls
12 Burpees
10 Box jumps
* every 2min must perform 10/7 cals
MB CrossFit 012021
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill emom
10min
3-5 strict Pull ups
Metcon (AMRAP – Rounds and Reps)
18min Amrap
30 Dubz
15 H.Power Cleans 135/95
7 box jump overs
Recent Comments