CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
100m run
10 Push ups
10 DB Push press
10 DB Front squats
MB CrossFit 101320
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
6 sets
1min each
•P. Snatches 135/95
•Burpees
•Box Jumps
Hyrox Conditioning 101320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 10min for 30min
50 Lunges
40 situps
30 Alt DB Snatches
20 Russian KBS
10 Pull ups
MB CrossFit 101220
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
3sets
3min Amrap – 2min rest
A) 10 Thrusters 95/65
10 Pull ups
B) 10 Hang P. Cleans 95/65
30 Dubz
MB Crossfit 101020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
20 Hang P. Cleans 135/95
15 Front Squats
10 T2B
50 Dubz
Hyrox Conditioning 100920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3min for 27min
A->B->C
A. 30s Max Rep DB Floor Press
30s DB Floor Wipers
100m DB Front Rack Carry
B. 30s DB Front Squats
30s DB Thrusters
100m DB OH Carry
C. 30s Wall Sit w/ DB
30s DB Sit Ups
100m Run
MB Crossfit 100920
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
7 sets
2min on:1min off
200m run
5 clusters 155/105
Remaining time Amrap
Bar hopping Burpees
MB Crossfit 100820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min Amrap
3 Deadlifts 225/145
6 pull ups
9 H.R. Push Ups
12 Air Squats
Hyrox Conditioning 100820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
#Throwback
Teams of 2
1 mile Run (Swap every 200m)
50 Burpee Plate hops
100 Plate G2O (45/25)
800m Run (Swap every 200m)
50 DB Box Step Overs
1 mile Run (Swap every 400m)
Hyrox Conditioning 100720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
8min EMOM
Odd: 3-5 Negative Pull Ups
Even: 5-8 HSPU
Metcon (AMRAP – Rounds and Reps)
5 Rds: 3min AMRAP:
3 Single Arm Devils Press(50/35)
6 Jump Squats
9 V-ups
* Rest 1 Min btw Rounds *
* * Pickup where you left off each round * *
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