CrossFit Miami Beach – CrossFit
Back Squat (1×20 @ 52.5%)
Back Squat (1×10 @ 62.5%)
Back Squat (1×10 @ 65%)
It (Time)
For time
400m run
40 H.R. Push ups
15 Bar M.U.
40 H.R. Push ups
400m run
Hyrox Conditioning 02/12/20
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (No Measure)
EMOMx12
Min 1: 100m KB Front Rack Carry
Min 2: 40 DU or 40 Dolphin Jumps
Min 3: 20 Single Leg KB DL
Metcon (AMRAP – Rounds and Reps)
3Rds: 4min Work: 1min Rest
15/12 AB Cal
15 DB Floor Press
30 DB Russian Twist(Bicycle crunches)
30 DB Plank Rows
15 Reverse lunge w/ twist(1-DB)
MB CrossFit 021220
CrossFit Miami Beach – CrossFit
LoTR (AMRAP – Reps)
Teams of 2
Follow the leader
6min amrap
10 cal Bike
10 P. Cleans 95/65
Rest 3min
6min amrap
8 cal bike
8 P. Cleans 115/85
3min rest
6min
6 cal bike
6 P. Cleans 135/95
Hyrox Conditioning 02/11/20
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
5Rds
20m Sled Sprints
40m Bear Crawl
Metcon (Time)
80 Air Squats
800m Run
80 Alt Single Arm DB Hang C&J
20/18 Cal AB
80 Sit-Ups
800m Run
80 KBS
20/18 Cal AB
MB CrossFit 021120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
Strict Pull Ups
10min ENOM
3-7 reps
Problem Child (AMRAP – Rounds and Reps)
5 sets
3min of work-2min of rest
3 devil Press 50/35
8 lunges 50/35
10 T2B
MB Express 021120
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
17min amrap
3 devil Press 50/35
8 lunges 50/35
10 T2B
Hyrox Conditioning 02/10/20
CrossFit Miami Beach – Hyrox Conditioning
Main Lifts
Metcon
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
8 Cal Row
16 Box Jumps
——2min Rest—
5min AMRAP
16 DB Snatch
16 Burpees
——2min Rest—
5min AMRAP
16 DB Thursters
8 Ring Rows
——2min Rest—
5min AMRAP
16 Mtn Climbers
16 KBS
——2min Rest—
5min AMRAP
16 Push-ups
16 Sit-ups
MB CrossFit 021020
CrossFit Miami Beach – CrossFit
Back Squat (20 reps @ 52.5%)
Back Squat (1×10 @ 60%)
Back Squat (1×10 @ 62.5%)
Chucky 2.0 (Time)
For time
5-10-15-20
Hang P. cleans 135/95
Burpee Box Jumps 24/20
*after every set 10 cal row
MB CrossFit 020920
CrossFit Miami Beach – CrossFit
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
MB Express 021020
CrossFit Miami Beach – 8pm Express Wod
Chucky 2.0 (Time)
For time
5-10-15-20
Hang P. cleans 135/95
Burpee Box Jumps 24/20
*after every set 10 cal row
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