CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
21min amrap
30 Power Snatches 135/95
30 Box Jumps
50 cal bike/ row
30 Power Cleans
30 burpee Box jump
50 cal Row/bike
Hyrox Conditioning 072619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
30 Lunges
30 Burpees
30 Ring Rows
30 v-Ups
30 H.R. Push up
30 Ball slams
30 Russian KBS
30 Box jumps
30 wall balls
30 dips
*10 cal Bike after every movement
MB CrossFit 072619
CrossFit Miami Beach – CrossFit
Barbra-1 (Time)
4 Rounds
50 Air Squats
40 sit ups
30 Push Ups
20 Pull ups
MB CrossFit 072519
CrossFit Miami Beach – CrossFit
Push Press (6×5 @75%)
30 (AMRAP – Rounds and Reps)
14min amrap
30 Lunges
30 Hang P. cleans 95/65
30 S2OH 95/65
Hyrox Conditioning 072519
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
2 Rounds
5min to run
800m
2 Rounds
3min to run
400m
5min rest
For time
100 Dubz
50 DB Snatches
80 dubz
40 DB Goblet squat
60 dubz
30 devil press
40 dubz
20 dB Thrusters
20 dubz
10 DB Curtis P’s
Oly – 07/25/19
CrossFit Miami Beach – Oly Class
A.1: Clean & Jerk (3×2)
@70%
A.2: Clean & Jerk (6×1)
@80-85%
B: Front Squat (3×2)
@70%
D: Clean Pulls (4×3)
@100%
*slow eccentric on last rep every set
Acc: Metcon (Weight)
Accessories x5
Chin Ups x5
DB Hammer Curls x10
* Performed as supersets
MB CrossFit 072419
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill:
Free Standing HS Hold
This will Hurt (AMRAP – Reps)
5sets
2min on: 2min off
200m Run
12 unbroken T2B
*remaining time Burpee Box jumps
Hyrox Conditioning 072419
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
40min
Partner
5k Row for time
Time remaining
Amrap
50 BoX Jumps
50 Wall Balls
50 KBS
50 T2B
MB CrossFit 072319
CrossFit Miami Beach – CrossFit
Back Squat (6×5 @ 75%)
Fast Track (Time)
For time:
100 Dubz
50 Alt DB Snatches 50/35
25 cal Bike
Hyrox Conditioning 072319
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 90sec
For 8 sets
•100m AFAP
Rest 5min
100 Burpee reaches for time
Rest 3min
100 hollow rocks
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