CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

Power Cleans

Every 20 sec for 6min

3 Power Cleans 135/95

Burnt (AMRAP – Rounds and Reps)

14min amrap

10 Pull ups

20 Push Press 75/45

30 body weight Lunges

CrossFit Miami Beach – CrossFit

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Foul Ball (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min amrap

22 Power Cleans 185/115

44 Box Jump overs

66 Synchronized Push Ups

88 Synchronized V Ups

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Strict HSPU

5×5

Brickell (Time)

For time

4 Rounds

15 S2OH 135/95

20 Russian KBS 32/24

250m row sprint

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up partner

Row

Crab crawl out

10mt climbers

10 banded GM

10 Sonics

Bear crawl back

10min EMOM

12 alt dB snatch

8min to complete

150 wall balls

6min 1min each movement

Alt v-up toe touch

Sit ups

Russian twist

Crunch heel taps

Plank rocks

Cherry pickers

4 min

Bike or row

2min

Max wall sit

CrossFit Miami Beach – CrossFit

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Power Snatch (Increase weight on every set )

Gables (AMRAP – Rounds and Reps)

12min amrap

50 wall Balls 20/14

40 DeadLifts 225/155

30 T2B

20 cal bike

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Strict Pull ups

2-4-6-8-10

SoBe (Time)

3 Rounds

400M Run

20 DB Single arm Push Press 50/35

30 Box Jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up banded

3rds

10 DL, 10 GM, 10 R&L OH press, 10 v-ups

DT ( 2xDB) bike (8/5 cal after each rd)

3min rest

Core

3rds 30 sec each movement

Sit-up

V-up

Hip raises

Flutter kicks

Rest

CrossFit Miami Beach – CrossFit

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Power Clean (Increase weight on every set)

Kendall (AMRAP – Rounds and Reps)

14min amrap

12 Front Squats 135/95

88 Dubz

24 H.R. Push ups