CrossFit Miami Beach – CrossFit

041925 (AMRAP – Rounds and Reps)

Teams of 2

25min AMRAP

50 cal Bike

50 Clean and Jerks 135/95

50 cal Bike

50 Box Jump Overs 24/20

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

5min

PVC Pipe warm up

Then

2min hit

Thruster (3×5 @ 75%)

Lucas (AMRAP – Rounds and Reps)

AMRAP 19

4 Burpees

12 Walking Lunges

15 Sit-ups

9 Push-ups

RX+: add 20/15# DBs

db up/downs

lunge DB suitcase carry

push-ups on DBs

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

8min amrap

30 heel Drives

30 Jumping jacks

20 Mt. Climbers/Lizard pose

30 Jumping Jacks

10 upward downward dog

Then

Barbell work

()

5 sets

2 Snatch Pull

2 snatches

•work up to 75% on final set

041725 (AMRAP – Rounds and Reps)

15min Amarap

100 Dubz

50 wallballs 20/14

15 P. Cleans 155/105

CrossFit Miami Beach – HYROX Conditioning

Hyrox Conditioning 041725 (Checkmark)

10 Rounds

16 DB Step Ups

10 Pull ups/ring rows

4 Wall walks

Every 3 Min 100m run starting at :00

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 90/90

10 Sonics

20 Shoulder Taps

10 upward/downward dog

Then

Barbell warm up

Clean And Jerk Complex (Weight)

1 Squat Clean

1 Hang Squat clean

1 Squat Clean

1 Jerk

•work up to 75% on final set

041525 (AMRAP – Reps)

3 rounds

400m run

40 Sit ups

Max S2OH 95/65

15min cap

CrossFit Miami Beach – HYROX Conditioning

Hyrox Conditioning (Checkmark)

Every 5min for 30min

A) 30 Wallballs

25 V-ups

20 Box Jumps

B) 200m Run

30 DB Snatches

25 Push ups

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030525 (Checkmark)

0-10min EMOM

•max cal row

•Rest

10-20min Amrap

20 Box Jump Overs

15 T2B

10 DB Thrusters

20-30min EMOM

10min EMOM

•rest

•max cal row

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

20 90/90

15 Sonics

10 Baby makers

5 Kang Squats

Then

Clean Progressions

Squat Cleans (Checkmark)

10min and to perform

9Squat Cleans ( 205-225/125-145 )

Back Squat (3-2-1 @ 85-90-95%)

030425 (Time)

For time

500m row

25 RKBS 32/24

15 Burpees over the tower

25 RKBS

500m row

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030425 (Checkmark)

Every 6min for 30min

35/27 cal Bike

20 DB Snatches

15 Box Jump overs

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030325 (Time)

800m run

50 Burpees Broad Jumps (4feet)

800m run

75 wallballs

400m run

25 Burpee Broad Jumps

400m run

40 wallballs