CrossFit Miami Beach – CrossFit

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Back Squat (7×3 @ 80%)

Quick Draw (AMRAP – Reps)

12min ladder

1-2-3-4-5-6-7-8-9….

P. Clean 185/115

Burpee Bar M.U.

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

3rds

250m Row

8 Lunges fwd

5 Burpees

8 Lunges backwards

Then….

3×10 10 Pike Ups on Rower

AMRAP*

15 KBS

10 KB Lunges(single)

15 cal AB

10 Push-Ups

15-Sit-Ups

10 KB SDHP

Work: Rest

6min:2:30min

5min: 2min

4min: 90s

3min: 1miin

2min: 30

1min

*28:30min Running Clock

0-6:00- Work

6:00-8:30- Rest

8:30-13:30-Work

13:30-15:30- Rest

15:30-19:30- Work

19:30-21:00- Rest

21:00-24:00- Work

24:00-25:00- Rest

25:00-27:00- Work

27:00-27:30- Rest

27:30-28:30-Wor

CrossFit Miami Beach – Oly Class

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Weightlifting

A: Snatch + Hang Power Snatch + OHS (2×1)

1+1+2@50%
*Hang Below the Knee

Snatch + Hang Power Snatch + OHS (2×1)

1+1+2@55%

Snatch + Hang Power Snatch + OHS (3×1)

1+1+2@60%

B: Pause Clean (2×2)

@50%
*Pause below knee

Pause Clean (4×2)

@55%

C: Back Squat (5×10)

@55%

D: Snatch Pull (4×3)

@85%
*Eccentric part of last rep performed as slow as possible

Acc: Metcon (3 Rounds for weight)

Accessories x 3

Strict Dips x 10

Sit Ups x 30
Weighted dips if possible, assisted if neccessary.

CrossFit Miami Beach – CrossFit

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Poised (Time)

800m Run

30 S2OH 135/95

20 T2B

400m Run

20 S2OH

15 T2b

200m Run

10 S2OH

10 T2b

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-Up

4rds, 20s Each

Wall balls(light)

Pony taps on ball

Ball Slams

Pony taps on ball

Burpee on ball, lift OH

Rest

27min Running Clock

0-10min

1 Mile Run

Max Alt DB Snatches

–Rest 3min—

13:00-20:00

800m Run

Devli’s Press

—Rest 3min—

23:00-27:00

400m Run

Max DB Thrusters

CrossFit Miami Beach – CrossFit

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Molly ann (Time)

10 Rounds for Time

15 Airs Squats

5 Burpee Box Jumps (24/20 in)

4 Cleans (155/105 lb)

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min amrap

Teams of 3

100 cal bike

100 DeadLifts 155/105

100 Bar Hopping Burpees

100 100 pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

12min cap

Death by Push ups

2-4-6-8-10-12-14-16-18-20-22-24

10min cap

Death by step up

4-8-12-16-20-24-28-32-36

8min cap

Death by cal bike

3-6-9-12-15-18-21-24

CrossFit Miami Beach – CrossFit

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Bout that (Time)

For time:

5 Rounds

7 P. Snatches 155/105

3 Muscle Ups (ring or bar)

20m sled push 180/135

CrossFit Miami Beach – CrossFit

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Push Press (4×10 @ 65%)

Ping (AMRAP – Rounds and Reps)

12min amrap

30 Dubz

15 SDHP 95/65

10/7 cal bike