CrossFit Miami Beach – CrossFit

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Metcon (Time)

3 Rounds

For time

400m Run

30 H.R. Push ups

20 T2B

10 Front Squats 155/105

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Anaerobic Alactacid

RB Sprints w/ partner

-fwd/bk/shuffle/Bear Crawl *2x thru

6 Sets of each b/f rotating

20s Work:10s Rest

● Battle Rope

● Lateral WB Toss

● Sled

● Slam Balls

*Repeat 1 more round

Finisher: Tabata Abs of Coaches choice

CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Rounds)

Warm up

10min

:30 sec Plank hold

DB 10 reps

-High Pull

-Front raises

-Bent over flys

20 drop squats

Barbell Work ( 20-30 reps at 20-30% more from Tuesday)

Squat snatch

Metcon (No Measure)

Metcon

5 Rounds

1min sled push 180/135lbs

1min Power Cleans 205/125

1min rest

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Row/Bike

4 sets: 30s at fast pace, 30s at easy pace)

-4min

Rest 2min

4 sets: 60s at fast pace, 60s at easy pace)

-8min

Rest 3min

1000m Run/Jog

*Alternate btw fast/easy pace each turn of corner

**6min to complete?

Rest 2min

–Switch Row/Bike–

4 Sets: (60s at fast pace, 60s easy)

-8min

Rest 3min

4 Sets: (30s fast pace, 30s easy pace)

-4min

~45 Min Total

CrossFit Miami Beach – CrossFit

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Push Press (20min to reach 1rm)

062019 (AMRAP – Reps)

9min AFAP

5 DeadLifts 225/155

20-22-24-26-28-30-32-34-36…..

Lunge Hops

CrossFit Miami Beach – CrossFit

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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

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4Rds

A->B->C

2min:1min

A. 30 Box Step Ups AMRAP- WB

B. 40 Lunges

AMRAP- DU/Jump Rope

C .50 Air Squats AMRAP-Sit ups

CrossFit Miami Beach – CrossFit

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Back Squat (20min to reach 1RM Back Squats )

Metcon (Time)

5min to complete

40 cal bike

30 Burpee Box jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4Rds

20s/20s/20s Get-ups(DB/KB) Squat Jumps Rest

-4min

–1min Rest/Transition–

4Rds

40s/20s/20s

Single leg DL(DB/KB) Single leg DL Hop Rest

-5:20

–1min Rest/Transition–

2Rds

60s/20s/40s

Monster Crawl(DB/KB) Bear Crawl- fast

Rest

4min

–1min Rest/Transition–

6Rds

20s/40s/60s Push Up Burpee Rest

12min

CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Rounds and Reps)

10min

Skill work for quality

30 dubz

7 Strict Hspu

7 Strict Pull ups

7/7 Pistols

Squat snatches

50 reps not for time

•Focus on technique and speed under the bar

•video some of your reps

Metcon (10 Rounds for time)

Every 2min for 20min

250m Row sprint

As hard as possible