CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min Amrap
200m run
8 P. Snatches 135/95
12 T2B
14 Bar Hopping Burpees
Hyrox Conditioning 121319
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
2-4-6-8-10-12-14-16-18-20…
•KB Deadlifts
•burpees
•Goblet squats
•v-ups
27min to get as far as possible
MB Crossfit 121219
CrossFit Miami Beach – CrossFit
Get that work (AMRAP – Reps)
3 rounds
3min of work-1min of rest
A)
10 Pull Ups
30 Dubz
5/5 DB push press
B)
15 KB Swings
15 wall balls
30 lunges
Hyrox Conditioning 121219
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 reps each
•Plate G2OH
•Step ups
•DB Floor Press
•Single arm DB rows
*200m run after each Movement
MB CrossFit 121119
CrossFit Miami Beach – CrossFit
Gas (Time)
For time
7 rounds
10 Box Jumps 24/20
7 Deadlifts 225/155
10 T2B
7 cal Bike
10 H.R. Push ups
Hyrox Conditioning 121119
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
5 rounds
1min each
•max cal bike
•max push ups
•max sit ups
•max pull ups
•max jump squats
•rest
Hyrox Conditioning 121019
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Teams of 2
5000m row
•every 4min each partner must complete
15 KBS
15 BoX Jumps
Each
MB CrossFit 121019
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5 sets
30sec hold into max strict HSPU
•rest as needed
•Scaled down have athletes use a box
Pepper (Time)
800m run
30 Hang Cleans 135/95
600m run
25 Front Squats
400m run
20 S2OH
200m run
15 Clean and jerks
Hyrox Conditioning 120919
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Every 3min for 12min
400m run
Then From 12-24min mark
Amrap
25 wall balls
15 Burpees
Then from 24-33min mark
Every 3min for 12min
400m run
MB Crossfit 120919
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4min max
•squat Cleans 185/115
Stagger (Time)
For time
500m row
30 Burpees
30 Pull ups
30 Burpees
500m row
15min cap
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