CrossFit Miami Beach – CrossFit
Push Press (3×1 @ 90%)
Metcon (AMRAP – Reps)
9min AFAP
5 DeadLifts 225/155
20-22-24-26-28-30-32-34-36…..
Lunge Hops
Hyrox Conditioning
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm-up:
10min AMRAP
Light KB…
10 Kneeling Press
OH Bottoms Up KB walk across gym, repeat with other arm
10 Single leg DL(each leg)
20 Plank KB Taps
Partner “Weston”
5Rds…
1000m Row
200m Farmer’s Carry
100m Waiter Walk Right
100m Waiter Walk Left
*DB,*KB, or Plates
**Can do Plate Pinch Farmer’s Carry for more of a challenge
MB CrossFit 073119
CrossFit Miami Beach – CrossFit
061919 (AMRAP – Rounds and Reps)
21min amrap
9 P. Cleans 185/115
42 Dubz
21 Wall Balls
15 cal Row
Core Buy out
100 bicycle kicks
Hyrox Conditioning 073119
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm-Up
3rds
7/5 Cal Bike
Duck Walk across
Inchworm to Cobra
TabataYErMOM:)
Tabata
*Alternate btw
-Plank Toe Touch
-Pop Squats
—Rest 2min–
Tabata
*Alternate btw
Alt DB Snatches
Plank Jacks
–Rest 2min–
2rds EMOM Every 2min
*AMRAP 2nd movement remaining time
1. 20KBS+ V-Ups
2. 20 KB Goblet Squats + Russian Twists
3. 20 KB Lunges+Bicycle Crunches
4. 20 KB SDHP+Supermans
–2min Rest–
8EMOM
8 DB Thrusters
4 Burpee over DB
Hyrox Conditioning 073019
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Tip toe walk arms up, active shoulders(fwd/bk)
-Gallop(fwd/bk)*hard toe point
-Hip openers(knee up & out/reverse)
-High knees
-Butt Kickers
-Shuffles
-Lunge walk with high kick
-Lateral Lunge, lateral lunge, hop
-Spidermans
-Bear Crawl(fwd & Bk)
————-
Sled
10 Rds
10m Sled Push
30s Plank Hold/Dips
*can alternate btw 2
For Time…
50 Sit-Ups
50 Lateral Plate Hops(2 plates stacked)
400m Run
40 Sit-Ups
40 Lateral Hops
400m Run
30 Sit-Ups
30 Lateral Hops
400m Run
20 Sit-Ups
20 Lateral Hops
400m Run
10 Sit-Ups
10 Plate Hops
400m Run
MB CrossFit 073019
CrossFit Miami Beach – CrossFit
Back Squat (3×1 @ 90%)
Metcon (Time)
5min cap
40 cal Bike
30 Burpee Box jumps 24/20
Oly – 07/30/19
CrossFit Miami Beach – Oly Class
Hey Forged in Flames BC! As we approach the final weeks of our 1st lifting cycle we approach higher percentages. We will be working between mid 80 to mid 90% this week on both Tuesday & Thursday. This is to mentally prepare yourselves for our 1RM testing next week.
A.1: Snatch (6×1)
@50-80%
A.2: Snatch (4×1)
@85-95%
B.1: 2 Cleans + 1 Jerk (3×1)
@60-70%
B.2: Clean & Jerk (3×1)
@80-95%
C: Clean Pulls (4×3)
@105%
ACC: Metcon (Weight)
Accessories x3
Straight Leg situps x30
DB OH Press x10
MB CrossFit 072919
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 5min for 15min
15 C2B Pull ups
20 S2OH 135/95
30 Russian KBs
Buy out core work
100 V-Ups
Hyrox Conditioning 072919
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10min AMRAP
1 KB
5 Single leg KB DL each leg
5 Single-arm press
10 Goblet Squats
10 G2O
5 Tuck jumps over KB
4 Sets…
Every 90s, rotate between
30s Max Cal Bike
30s Max Cal Row
200m Sprint
Rest 5min
2Rds
100m 1-arm KB walk
20 KBS
30 1-KBFront Rack KB Walking Lunges
20 KBS
30 1-KB Thrusters
20 KBS
30 KB G2O
MB CrossFit
CrossFit Miami Beach – CrossFit
Yvonne (Time)
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Medball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (50/30 lb)
400 meter Run with Partner
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