CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

22min amrap

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Weight)

Strength/Skill

5-5-5-5-5

Tempo Deadlift (31X1)

Metcon (Time)

4 SETS

15 Deadlifts (155/105)

30 V-ups

30 Walking Lunges

-1:00Rest b/t Sets-

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

1000m Row*

30 2-KB DL

100m KB Farmer’s Carry

400m Run

25 KB Lunges

1000m Run

25 KB Lunges

500m Row

100m KB Farmer’s Carry

30 KB Box Step Ups

800m Run*

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm up

3 rounds

200m run 10 ball to OH

10 banded up right rows

Metcon (Time)

FOR TIME

50 Plate G2OH (45/25)

400m Run

50 Sit-ups

400m Run

50 Plate G2OH (45/25)

400m Run

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm up

1 round

30 Mt climbers

20 Alt jumps over bar

10 burpees

Into

2 rounds

10 deadlifts

8 hang muscle cleans

6 front rack lunges

4 front squats

Metcon (Weight)

Strength/Skill

EVERY 1:00 FOR 8 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

Postmate (Time)

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-15min hard cap

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon

Metcon (No Measure)

5Rds: 90s each

Alternate btw…

1. 300m/250m Row

2. 10 DB Man Makers

3. 15/12 Cal Bike

4. 20 Alt leg V-Ups(Double Count)

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

200m Buddy Carry

Metcon (AMRAP – Rounds and Reps)

Team of 2

12min AMRAP

WB

Cal Row

Pistols

2, 4, 6, 8, 10, 12, …..

*1 person works, while the other rests

Metcon (Time)

60m Partner Wheelbarrow Walk (across gym & back)

Metcon (AMRAP – Rounds and Reps)

Team of 2

12min AMRAP

Burpee Box Jump Over

Hollow Rocks

DU

2, 4, 6, 8, 10….

Metcon (Time)

100 Partner WB Sit-ups

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Amrap

5 up downs

20 Mountain Climbers

5 Push ups

20 Mountain climbers

Metcon (Weight)

Strength/Skill

7-7-7-7-7*

Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 20 Alt. DB Snatch (40/30)

MIN 2 – 15 Burpees

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Weight)

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

100m Run