CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill/strength

Strict Pull ups

3x max unbroken

Kipping

3x max unbroken

Metcon (Time)

4 rounds for time

8 Power Cleans @155/105

16 pull ups

24 box jump overs @24/20

32 sit ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Monday

Warm up

6 min AMRAP partner

1 row

2 10 Banded past through

10 Mt Climbers

10 Jumping jacks

100jump squats

90 Russian KB swings

70 sit-ups

800m run

60 wall balls

50 alt DB snatches

40 burpees

30 DB curls

20 DB tri extensions

10 DB Curtis P

CrossFit Miami Beach – CrossFit

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Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Follow the leader

18min amrap

3 Clusters 135/95

5 Pull ups

10 pushups

15 air squats

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Coach’s choice

6 min AMRAP

10 alt DB snatch

10 cal on row

10 burpee

10 plank jacks

2min rest

6min AMRAP

9/7 cal bike

15 ball slams

5 heavy DB clean over the shoulder

2min rest

6min AMRAP

10 alt DB thrusters

8 burpees

3/3 R/L DB sots press

40 dubs

Core

Coach’s choice

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill/strength

Tempo Strict HSPU

5×2

3sec Hold

3sec negative

1 sec up

Happy Trails (AMRAP – Rounds and Reps)

5 Rounds

2min amrap: 1min rest

12 DeadLifts 185/135

10 T2B

8 cal Bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Running drills

2rds

5 mins to complete 400m med ball run

3 min to complete 400m run

5 min rest

12 mins to complete

“Jackie”

1000m row

50 barbell thrusters

30 pull ups

Core

3x max planks

CrossFit Miami Beach – CrossFit

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Push Press (Increase weight every single set)

Welcome to the Party Pal (Time)

5 rounds for time

10 DB Snatch complex (1db Snatch + 2 oh lunges)

20 Box jumps

15 ring dips

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

PVC pipe movement

Double KB day

3rds each sec 40on/20off

1min rest Btwn

Sec1

KB swings

Gorilla rows

Sec2

OH walk

Front squats

Sec3

Alt OH press

Alt high pull

Sec4

DL

Alt floor press

Core

15 dragon flags