CrossFit Miami Beach – CrossFit

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Front Squat (Start at 50%)

Armistice (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

11 Power Cleans (135/95 lbs)

11 Burpees Over the Bar

19 Deadlifts (135/95 lbs)

18 Pull-Ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Partner 6min AMRAP bike

15 banded kB swings

10 Mt climbers

10 scorpions

8min AMRAP

100m

10 DB hang squat cleans

10 box jumps

2min rest

8min AMRAP

20 wall balls

15 HR push ups

10 DB reverse lunges

2min rest

8min AMRAP

10 DB curl and press

15 DB DL

30 Russian KB swings

Core

20 set of strict T2B (R,M,L)

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

CrossFit Miami Beach – CrossFit

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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 together

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

Every 30sec for 6min

3 Front Squats 185/115

Torch (Time)

For time

100 Push Ups

800m Run

60 Russian KBS 32/24

400m Run

20 KB G2OH

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-up

Partner bike

10 pvc past through

10 Sampson lunges

10 scorpions

8min AMRAP

20 alt DB clean and jerk

20 hopping lunges

2min rest

6 min AMRAP

6 KB SDHP

6 KB swings

6 burpee over KB

2min rest

4min AMRAP

20 wall balls

10 t2b

2min max dubs

Core

3rds

20 bicycles crunches

20 hip raises

20 high knees

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

Death by Strict Pull Ups

Max 10min

Toast (AMRAP – Rounds and Reps)

6 sets of

2min amrap: 1min rest

4 Burpee DB Alt Snatches

6 Alt single leg T2B

8 Pistols (Scaled DB Goblet Squats)

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Running drills

10min to run 1 mile

Deck of Death

52 cards

Jokers=20 burpees

Clubs sit-ups

Spades push ups

Diamonds jump squats

Hearts KB G2OH

Ace 11

Face cards 10

Number cards

400m med ball run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-up

3rds

10 curls

10 Romanian DL

10 jumping jacks

Each section is 2 rds 1min each movement no rest

Sec1 double kB

DL

KB Russian swings

Farmer carry ( in the gym)

100m run

Sec 2

Plate thrusters

Plate push

Burpee on to plate

100m run

Sec 3

Box jumps

Step ups

Hold bottom of active squat

100m run

Core

50 atomic sit-ups