CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
3 Sets
6min on; 3min off
Buy-in:
20 / 15 cal Bike
20 Deadlifts 185 / 125
Remaining time AMRAP
Cindy
*rx is done with a weight vest
Hyrox Conditioning 072920
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (No Measure)
5min to Complete..
400m Run
10 Devil’s Presses
–Rest 2mini–
5min to Complete…
25cal AB
10 Devil’s Press
–Rest 2mini–
5min to Complete…
100 DU
10 Devil’s Press
MB Crossfit 072920
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds
5 Hang Squat Cleans 135:95
10 T2B
15 Box Jumps
100m run
Hyrox Conditioning 072820
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
50 KBS
50 KB Split Stance DL
50 KB S2OH
100 Double Unders
50 Situps w/ KB Raised Overhead
50 KB Taters
100m OH Walk with KB
MB Crossfit 072820
CrossFit Miami Beach – CrossFit
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Metcon (AMRAP – Reps)
12min Ladder
1-2-3-4–5-6-7-8-9-10…
Clean and Jerks 135/95
8 cal row after every set
MB Crossfit 072720
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5 sets
1min on 1min off
6 Strict Pull ups
3 Strict HSPU
Remaining time max F. Squats 135/95
Randy Burp (Time)
75 P. Snatches @ 75lbs
•every time you break 7 Burpees
Hyrox Conditioning 072720
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (No Measure)
Every 2min x 4 rounds (0-8:00)
-20 Wall Balls
-10 Alt.Box Step Ups
Rest 2min (8:00-10:00)
Every 2min x 3 Rounds (10:00-16:00)
-20 Lunges with Wall Ball
-Max Russian Twists in remaining time
Rest 2min(16:00-18:00)
Every 2min x 4 Rounds (18:00-26:00)
-100m Run with Wall Ball
-10 Burpees on Wall Ball
MB Crossfit 072620
CrossFit Miami Beach – CrossFit
Black Jack (Time)
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
MB Crossfit 072520
CrossFit Miami Beach – CrossFit
Metcon (Time)
21-18-15-12-9-6-3
•Thrusters 95/65
•Bar facing Burpees
MB Crossfit 072420
CrossFit Miami Beach – CrossFit
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
•Hang P. Cleans 95/65
100-90-80-70-60-50-40-30-20-10
•Dubz
*after each set 3 M.U. (Ring or bar)
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