CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 5min for 25min
400m run
12 S2OH 135/95
12 Bar hopping Burpees
Hyrox Conditioning 030221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
1min each for 30min
•Burpees
• DB S2OH
•DB lunges
•T2B/ v-ups
• Dubz
• rest
MB CrossFit 030221
CrossFit Miami Beach – CrossFit
Metcon (Time)
60 cal Buy in:
Then
30-25-18-12
•Alt DB Snatches
•C2B Pull ups
•Thrusters 75/55
MB Crossfit 030121
CrossFit Miami Beach – CrossFit
Metcon (Weight)
P. Cleans
Unbroken
15-12-9-6-3
*Add weight after every set. Challenge is to go TnG
15min cap to perform this
Metcon (AMRAP – Reps)
12min Ladder
5-10-15-20-25-…
•KBS 24/16
•Box Jumps 24/20
MB Condintioning 030121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
4 sets
A)
3min Amrap
400m run
25 wall balls
*Remaining time burpees
1min rest
B)
3min Amrap
20 cals
20 KBs
*remaining time box jumps
1min reat
Hyrox Conditioning 022821
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 rounds
50 air squats
35 Dubz
20 push ups
MB CrossFit 022721
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
60 Power cleans 135/95
50 S2OH
40 pull ups
30 P. Snatches
20 burpee squat clean
*while one partner is working the other runs 200m
Hyrox Conditioning 022621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
For time
30 CALORIES
50 Kbs
30 CALORIES
80 goblet squats
30 CALORIES
50 kb sdhp
30 CALORIES
80 goblet squats
30 CALORIES
MB CrossFit 022621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Friday
6 sets
2:30min Amrap:1 min rest
22 cals
16 T2B
Remaining time max single arm thruster 50/35
Mb Crossfit 022521
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Back squat
3 @ 90%
2 @ 95%
1 @ 100%
1 @ 105%
Back Squat (1×1 @ 105%)
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
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