CrossFit Miami Beach – CrossFit
Metcon (Weight)
4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets-
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run
Hyrox Conditioning 11/18/19
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Reps)
Max DU in 5min
*Everyone attempts DU
**For more of a challenge, Max Unbroken
Metcon
Metcon (Time)
100 KBS
100 Burpees
*Break up reps however you like
**Every 2min 100m Run
***Begin with 100m Run
Metcon
Metcon (Time)
Tabata: Wall Plank
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (Time)
AMRAP x 15 MINUTES
4 DB Cleans
8 DB Thrusters
12 V-Ups
16 Double-Unders
5min rest
For time
800m run
30 burpee box jumps
MB CrossFit 111619
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 3
19min amrap
Follow the leader
3 Hang Power Snatch 115/75
6 T2B
9 bar hopping burpees
6 cal bike
MB Comp
CrossFit Miami Beach – MB Comp
Metcon (Weight)
Strength/Skill
5-5-5-5-5
Tempo Deadlift (31X1)
()
Metcon (Time)
4 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets-
MB CrossFit 111519
Hyrox Conditioning 111519
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Workout
EMOM x 24 MINUTES
MIN 1 – 15 DB Deadlifts
MIN 2 – 200m Run
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank*
*Rounds 1 & 3 & 5 – Right Side Plank
Rounds 2 & 4 & 6- Left Side Plank
Hyrox Conditioning 111419
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Workout
FOR TIME
500m Row
40 Push-Ups
400m Row
30 Push-Ups
300m Row
20 Push-Ups
200m Row
10 Push-Ups
200m row
10 lunges
300m row
20 lunges
400m row
30 lunges
500m row
40 lunges
MB Crossfit 111419
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
3 rounds
500m row
50 sit ups
50 Push ups
50 lunges
20 cal bike
MB Crossfit 111319
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Every 75sec for 8 sets
•Squat Snatch
*increase weight at any set based on feel
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
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