CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Max Tuck Hang from rig
Metcon (No Measure)
14min EMOM
Odd: 15 KBS
Even: 10 DL
Metcon
Metcon (Time)
24-18-12-6
Burpee BJ
ABMat sit ups w/ MB(20/14)
MB CrossFit 120219
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
8min skill warm up
30 sec HS Hold
5 Kip Swings
15 hOllow rocks
Full Baked (Time)
5 rounds
400m run
15 Burpees to plate 45/25
7 Bar M.U. /10 C2B / 14 Pull ups
MB Crossfit 120119
CrossFit Miami Beach – CrossFit
Metcon (Time)
Double DT
Teams of 2
Follow the leader
10 rounds
12 Deadlifts 155/105
9 Hang Cleans
6 S2OH
200m run
MB CrossFit 113019
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 3
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
MB CrossFit 112919
CrossFit Miami Beach – CrossFit
Turkey HangOver (Time)
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
MB Crossfit 112719
CrossFit Miami Beach – CrossFit
Broken Promises (Time)
7 Rounds
10 cal row
12 Wall balls
10 cal Bike
12 P. snatches 75/45
10 pull ups
35min cap
MB CrossFit 112619
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Strength/Skill
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Pop (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
MB CrossFit 112619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 4min perform a section
A) 400m run
30 wall balls
B) 400m run
30 KBS
C)400m run
30 Box Step ups
D) 400m run
30 push ups
E) 400m run
30 DB Thrusters
F) 400n run
30 pull ups
MB CrossFit 112519
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Metcon (Time)
Workout
NCFIT BENCHMARK WORKOUT
“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Time Cap-
Hyrox Conditioning 112519
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 cal Bike
100 cal Row
*at the top of every min 3 burpees
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