CrossFit Miami Beach – CrossFit
Lucky 7 (Time)
7 Rounds
7 P. Snatches 135/95
7 Box jumps 24/20
7 Russian KBS
7 T2B
7 Burpees
Hyrox Conditioning 053019
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
W/U wod
4min
20sec each
•banded Pull downs
•dive bombers
•Squat jumps
2min rest
Section 1 Lower
8min
•20sec wall sit w/ Plate push outs (sprint)
•40sec air squat (pace)
2min rest
Section 2 upper
8min
20sec DB hammer curls (sprint)
40 sec DB Tricep kick outs(pace)
2min rest
Section 3 Mid
3 Rounds
30sec each
•Plank hold
•right Plank hold
•left Plank hold
•rest
MB CrossFit 052919
CrossFit Miami Beach – CrossFit
Lift (Time)
For time
30 squat cleans 185/115
Pffttt (AMRAP – Rounds and Reps)
12min amrap
10/10 single arm s2OH 50/35
100m Run
7/5 cal bike sprint
Hyrox Conditioning 052919
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Section 1
3 Rounds
30sec of work:30 sec of rest
•dubz
•DB Squat Cleans
•dubz
•slam Balls
•dubz
• KB G2OH
•dubz
•DB Push Press
2min rest
Section 2 Mid
1min each for 5 min
•hollow rocks
•Superman’s
•toe touches
• leg raises
• scissor kicks
31min
Hyrox Conditioning 052819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
W/U Wod
20sec each for 4min
•jumping jacks
•high knees
•Squat Jumps
2min break
Section 1 Lower
9min
6 sets
•30sec cal Row (Sprint)
•60sec Lunges (Pace)
2min rest
Section 2 Upper
5min
•12sec push-ups (sprint)
•48sec dB Rows in push-up position (pace)
2min rest
Section 3 Mid
5min
•12sec Bicycle Kicks (sprint)
•48sec sit-ups (Pace)
2min rest
Burn out
Tabata
• banded triceps pull down
• banded bicep curls
39min running clock
MB Crossfit 052819
CrossFit Miami Beach – CrossFit
Balk (AMRAP – Rounds and Reps)
4 Rounds
5min amrap
40 dubz
30 V-Ups
20 DeadLifts 135/95
2min rest
•start where you left off the previous roun
MB CrossFit 052519
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
12min follow the leader
5 P. cleans
5 thrusters
5 Bar Hopping Burpees
Rest 3min
12min amrap
200m Run (together)
50 T2B
200m Run
50 Alt DB Snatches 50/35
Hyrox Conditioning 052419
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Hey guys! Here’s tomorrow’s workout….
50 Cal Bike/Row
50 Renegade Rows
100 Jump Rope(50 DU)
50 DB Lunges
100 Jump Rope
50 Sit-ups *can use DB
100 Jump Rope
50 DB Burpees -(burpee on DB & DL to stand)
50 Jump Rope
MB CrossFit 052419
CrossFit Miami Beach – CrossFit
Do it (AMRAP – Reps)
1min each for 25min
• 9-12 Front Squats 115/85
•20-25 RKBS 32/24
•12-15 S2OH 115/85
•25-30 V-Ups
•rest
MB CrossFit 052319
CrossFit Miami Beach – CrossFit
Three Rings part 1 (AMRAP – Rounds and Reps)
5min Amarap
3 Power Cleans 205/135
5 Box Jumps 30/24
12 wallballs 20/14
2min rest
Three Rings part 2 (AMRAP – Rounds and Reps)
5min Amarap
5 Power Cleans 185/115
10 Box Jumps 24/20
15 wall-balls
2min
Three Rings part 3 (AMRAP – Rounds and Reps)
5min Amarap
7 Power Cleans 155/105
15 Box Jumps 20/20
18 wall-balls
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