CrossFit Miami Beach – CrossFit
Metcon (Weight)
Every 75sec for 10 sets
2 Squat cleans
1 jerk
Every 2 sets add weight
Wild Out (AMRAP – Rounds and Reps)
12min Amrap
40 wall balls
30 cal row
20 V-ups
10 DB Snatches 50/35
MB Crossfit 071821
CrossFit Miami Beach – CrossFit
Incredible Hulk (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
MB Crossfit 071721
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Follow the leader
20min amrap
10 Alt DB Snatches 50/35
8 burpees
6 cal bike
*1 partner completes the whole round before partner 2 starts
Hyrox Conditioning 071621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 lunges
200m run
80 v- ups
200m run
60 DB Snatches
200m run
40 wall balls
200m run
20 burpees
MB Crossfit 071621
CrossFit Miami Beach – CrossFit
No choice (Time)
For time
10 Rounds
15 wall balls 20/14
10 HR Push-ups
1 M.U.
MB Crossfit 071521
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Accumulate 3min worth of
Zercher hold 135/95
Worse (Time)
Tactical Thursday
For time
7 Rounds
7 SDHP 95/65
7 strict Press 95/65
7 bent-over rows 95/65
7 K2E
7 Step ups 24/20 (50/35)
Hyrox Conditioning 071521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
6 sets
3min on amrap: 90 sec off
15 cals
15 box jumps
15 dips
15 kBS
MB Crossfit 071421
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Core
30 sec on 20 sec off
3 rounds each
Planks
Side planks right and left
Or (Time)
1-2-3-4-5-6-7-8-9-10
DeadLifts 185/115
•between each set
20 dubz
100m run
Hyrox Conditioning 072321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
60 cal bike
50 db snatches
40 cals
30 pull ups
20 cals
10 single db devil cleans
MB Crossfit 071321
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Skill
6min amrap
20 hollow rocks
5 strict T2B
Better (AMRAP – Rounds and Reps)
16min amrap
10 Front Rack lunges 115/85
12 Pull ups
14 Single arm DB S2OH 50:35
16 Russian KBS 32/24
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