CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
MB Crossfit 062921
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
22min ladder
2-4-6-8-10-12-14-16…
•hspu
•T2B
•single arm Devil press 50/35
*7 cal bike after every set
Hyrox Conditioning 062821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
15’ emom
A- 15 KB g2oh @24/16
B- 20 v-ups
C- 30 air squats
3’ rest
Every 90″ for 5 sets
200m sprints
MB Crossfit 062821
CrossFit Miami Beach – CrossFit
Shoulder Press (2×12 @ 60%)
Shoulder Press (1×9 @ 70%)
Shoulder Press (2×6 75%)
Metcon (Time)
For time
400m run
42 wall balls 20/14
400m run
36 wall balls
400m run
30 wall balls
MB Crossfit 062721
CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
6 Power Snatches 75/55
8 OH lunges
100m run
MB CrossFit 062621
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
50 deadlifts 155/105
50 Box jumps
50 P. cleans
50 Pull ups
50 S2OH
50 Burpees
1 partner working
1 partner run 100m
Hyrox Conditioning 062521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 2min for 20min
10 dB thrusters
8 plate G2OH
6 cal bike
MB CrossFit 062521
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
7min Amrap
50 Dubz
30 Alt DB Squat snatch 50/35
200m run
Rest 3min
6 min Amrap
40 Dubz
20 Alt DB Squat snatch 50/35
200m run
Rest 2min
5 min Amrap
30 Dubz
10 Alt DB Squat snatch 50/35
200m run
MB CrossFit 062421
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
21-15-9
•wall balls 20/14
•lunges with med ball
•cal bike just legs
•push ups
•dips
•cal bike just arms
Hyrox Conditioning 062421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
400m run
40 loaded step ups
400m run
40 sit ups
400m run
40 dB floor press
400m run
40 KBs
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