CrossFit Miami Beach – CrossFit
Dragon fire (Time)
5 Rounds for time
10 F. squats 135/95
10 bar facing Burpees
10 K2E
*rest 90sec after each round
*each round to be performed as fast as possible
Hyrox Conditioning 051619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 7min for 28min
250m Row
20 burpee plate jumps
40m sled push 180/90lbs
15/10 cal bike
Hyrox Conditioning 051519
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Start from the beginning on each set
4min to complete
15 Devil Press
20 Ring Rows
25 Push Ups
30 sit ups
35 Russian KBS
400m run
Rest 2min
6min to complete
15 Devil Press
20 Ring Rows
25 Push Ups
30 sit ups
35 Russian KBS
400m run
Rest 3 min
8min to complete
15 Devil Press
20 Ring Rows
25 Push Ups
30 sit ups
35 Russian KBS
400m run
Rest 4min
10min to compete
15 Devil Press
20 Ring Rows
25 Push Ups
30 sit ups
35 Russian KBS
400m run
MB CrossFit 051519
CrossFit Miami Beach – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
12min to complete
Bishop (AMRAP – Rounds and Reps)
12min amrap
9 Hang Power Cleans 155/105
9 S2OH 155/105
15 Box jump overs
15 V-Ups
MB Crossfit
CrossFit Miami Beach – CrossFit
Cat and Mouse Jackiezilla (Time)
Teams of 2 follow the leader
2000m Row
50 Thrusters 75/45
15 M.U. Or 30 C2B/pull-ups
*partner 1 starts the 2000m Row then moves on through… then partner 2 begins once partner 1 finishes row. Time is when partner 2 finishes his m.u. Or pull ups
Hyrox Conditioning 051419
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Conditioning
3min
60 wall Balls
Remaining time max Burpees
1min rest
3min
60 KBS
Remaining time max Box jumps
1min rest
3min
60 lunges
Remaining time max dubz
1min rest
3min
60 dB Push Press
Remaining time Max vups
MB Comp 051419
CrossFit Miami Beach – MB Comp
Weightlifting
Back Squat (5×10 @ 50%)
Metcon
Metcon (AMRAP – Reps)
5 Rounds
Every 2 min
15sec max cal bike
30sec max s2oh
155-145-135-125-115
105-100-95-90-85
MB CrossFit 051319
CrossFit Miami Beach – CrossFit
Metcon (Time)
Core work
100 V-Ups
75 sit ups
50 hollow rocks
Skeletor (Time)
For time
25 dubz
20 DeadLifts 185/115
15/12 cal bike
10 Burpees
15/12 cal bike
20 DeadLifts
25 dubz
Hyrox Conditioning 051319
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10 Rounds
Every 90 sec
300m/250m Row
Rest 3min
Then
10 Rounds
Every 90 sec
17/12 cal bike
MB CrossFit 051119
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
12-18-24-30-36
•Hang Squat Cleans 155/105
10-20-30-40-50
•single arm Ring Rows
*after every set 400m run togethe
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