CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Warm-Up:

2 Rds

200m Jog

10 WB(light)

10 Mtn Climber on WB

20 Toe Taps on WB

WOD

Every 8min for 5Rds…

400m Run

15 Unbroken DB Thrusters

400m Run

CrossFit Miami Beach – CrossFit

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When JT met Annie (Time)

21-15-9

•HSPU

•ring Dips

•push-ups

Then

50-40-30-20-10

•Dubz

•sit-ups

Metcon (Time)

Rest 10-15min

Finisher

75 wallballs for time

4min cap

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

800m Run

then…

3 Rds

5 Burpees

10 Sit-Ups

30 High knees in place

WOD

3Rds of each section before rotating

2min:1min Rest

A. 15/10 Cal Row

Max Burpee over rower

–Rest 1min—

B. 18/12 AB

MAx Reverse Burpees

–Rest 1min—

C. 200m Run

Max Burpee Broad Jumps

Core:Finisher:

3rds, 30s Each

-Plank Dips

-Side Plank

-Rev Plank Leg lifts

-Side Plank

-1min Rest

CrossFit Miami Beach – CrossFit

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Metcon (Time)

12min to complete

30 Squat Cleans

205/125

Big Time (Time)

Every 6min for 18min

30 cal Row

15 DeadLifts 225/135

7 Bar M.U.

CrossFit Miami Beach – CrossFit

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Dive 34 (AMRAP – Rounds and Reps)

AMRAP in 34 minutes

34 Thrusters (75/55 lb)

34 T2B

34 Back Rack Lunges (75/55 lb)

34 calorie Row

34 Power Snatch (75/55 lb)

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min amrap

100 wall balls

50 Power Cleans 135/95

100 step ups

50 Pull ups

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 Rounds

200m run

10m bear Crawl

10 DB Snatches

10 DB Goblet Squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

1000m Row

90 wall balls

80 sit ups

70 lunges

60 Push ups

50/40 bike

40 ring rows

30 Box jumps

20 dips

10 Burpees

CrossFit Miami Beach – CrossFit

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Rownamics (AMRAP – Rounds and Reps)

25min amrap

•150m Row

•15 Push Ups

•20 sit ups

•15 Box jumps

•3 Hang Squat Cleans 155/105