CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 3min for 15min

400m run

Rest 3min

15min emom

•Russian KBs

•lunges

•Burpees

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

10 min amrap

3 TNG P. Snatch

Start @ 135/95 increase weight by feel

Hive (AMRAP – Rounds and Reps)

14min amrap

50 cal bike

40 sdhp 95/65

30 Strict Hspu

20 T2B

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

100 Dubz

5 Devil Presses

10 Step Ups

15 sit ups

100 dubz

10 devil presses

15 step ups

20 sit ups

100 dubz

15 devil presses

20 step ups

25 sit ups

100 dubz

20 devil presses

25 step ups

30 sit ups

Rest 1min after each section

CrossFit Miami Beach – CrossFit

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Metcon (Time)

5rounds

200m run

7 Pull ups

5 C2B Pull ups

3 bar M.U.

Rest 1min after each round

Bully (Time)

9min cap

9 Squat Cleans 185/115

35 Dubz

7 squat Cleans

35 Dubz

5 squat cleans

35 Dubz

3 squat cleans

35 Dubz

Metcon (No Measure)

Core

100 v-ups

CrossFit Miami Beach – MB Comp

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Metcon (Time)

Every 6min for 24min

30 cal Row

15 DeadLifts 225/135

7 Bar M.U.

Metcon (Time)

12min to complete

30 Squat Cleans

225/135

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

10min to complete

1000m run

Remaining time

Max Wall Balls

2min rest

10min to complete

60/50 cal bike

Remaining time

Max Burpees

2min rest

10min to complete

1500m Row

Remaining time

Max KBS

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Every 2min perform a movement

•P. cleans

•S2OH

•P. Clean and Jerks

Set 1: 12 reps @ 95/65

Set 2: 9 reps @ 135/95

Set 3: 6 reps @ 155/105

Set4: 3 reps @ 185/125

Dilly dilly (AMRAP – Reps)

Every 3min for 15min max

2rounds

10 Front Squats 95/65

5 bar facing Burpees

*add reps every 3min

Then

2 Rounds

12 Front Squats

6 Burpees

Then

2 Rounds

14 Front Squats

7 Burpees

Then

2 Rounds

16 Front Squats

8 Burpees

Then

2 Rounds

18 Front Squats

9 Burpees

CrossFit Miami Beach – CrossFit

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Monti (Time)

5 Rounds for time of:

50 Step-ups with 45# barbell, 20″

15 Cleans, 135#

50 Step-ups with 45# barbell, 20″

10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here

CrossFit Miami Beach – CrossFit

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Metcon (Time)

6 Rounds

10 Thrusters

10 HR Push Ups

10 KBS

10 Pull ups

10 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-Up

3 Rds

3-5 Strict Pull-ups or Negatives

7 each leg -DB Single-Leg DL

10 HR Push-ups

20 Plank Toe Touches

WOD

EMOMx16

Odd: 100m Sprint

Even: 3-5 Man Makers *OH lunge variation

–Rest 2min–

12min AMRAP

15/12 Cal AB

20m DB Death March

12 DB Push Press

20m DB Death March

FINISHER: 100 Hollow Body Rocks

100 Supermans