CrossFit Miami Beach – CrossFit
Metcon (Weight)
10 min amrap
3 TNG P. Snatch
Start @ 135/95 increase weight by feel
Hive (AMRAP – Rounds and Reps)
14min amrap
50 cal bike
40 sdhp 95/65
30 Strict Hspu
20 T2B
Hyrox Conditioning 091819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3min for 15min
400m run
Rest 3min
15min emom
•Russian KBs
•lunges
•Burpees
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (Time)
5rounds
200m run
7 Pull ups
5 C2B Pull ups
3 bar M.U.
Rest 1min after each round
Bully (Time)
9min cap
9 Squat Cleans 185/115
35 Dubz
7 squat Cleans
35 Dubz
5 squat cleans
35 Dubz
3 squat cleans
35 Dubz
Metcon (No Measure)
Core
100 v-ups
Hyrox Conditioning 091719
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 Dubz
5 Devil Presses
10 Step Ups
15 sit ups
100 dubz
10 devil presses
15 step ups
20 sit ups
100 dubz
15 devil presses
20 step ups
25 sit ups
100 dubz
20 devil presses
25 step ups
30 sit ups
Rest 1min after each section
MB Crossfit 091619
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Every 2min perform a movement
•P. cleans
•S2OH
•P. Clean and Jerks
Set 1: 12 reps @ 95/65
Set 2: 9 reps @ 135/95
Set 3: 6 reps @ 155/105
Set4: 3 reps @ 185/125
Dilly dilly (AMRAP – Reps)
Every 3min for 15min max
2rounds
10 Front Squats 95/65
5 bar facing Burpees
*add reps every 3min
Then
2 Rounds
12 Front Squats
6 Burpees
Then
2 Rounds
14 Front Squats
7 Burpees
Then
2 Rounds
16 Front Squats
8 Burpees
Then
2 Rounds
18 Front Squats
9 Burpees
Hyrox Conditioning 091619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10min to complete
1000m run
Remaining time
Max Wall Balls
2min rest
10min to complete
60/50 cal bike
Remaining time
Max Burpees
2min rest
10min to complete
1500m Row
Remaining time
Max KBS
MB Comp
CrossFit Miami Beach – MB Comp
Metcon (Time)
Every 6min for 24min
30 cal Row
15 DeadLifts 225/135
7 Bar M.U.
Metcon (Time)
12min to complete
30 Squat Cleans
225/135
MB Crossfit 091519
CrossFit Miami Beach – CrossFit
Monti (Time)
5 Rounds for time of:
50 Step-ups with 45# barbell, 20″
15 Cleans, 135#
50 Step-ups with 45# barbell, 20″
10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here
MB CrossFit 091419
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 Rounds
10 Thrusters
10 HR Push Ups
10 KBS
10 Pull ups
10 cal bike
MB Crossfit 091319
CrossFit Miami Beach – CrossFit
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Metcon (Time)
12min to complete
15 DeadLifts 185/115
15 Box Jumps 24/20
12 DeadLifts 225/135
15 Box jumps
9 DeadLifts 275/155
15 Box jumps
6 DeadLifts @ 315/185
15 Box jumps
3 DeadLifts @ 345/205
15 Box jumps
Recent Comments