CrossFit Miami Beach – Hyrox Conditioning
Conditioning 021025 (Checkmark)
1600m run
21-15-9
Single arm devil press
T2b
7-5-3
Wall walks
1600m run
CrossFit – Mon, Feb 10
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds (8min)
2min Amrap
10 Mt Climbers
5 Dive Bombers
2min Dubz practice
Skill/Strength (Checkmark)
30 Kip Swings
20 Strict Pull ups
10 Kiping Pull ups
021025 (Calories)
6 sets
2min on:1min off
50 Dubz/100 single unders
15 Wallballs
Remaining time max cal row/ski
CrossFit – Sun, Feb 9
CrossFit Miami Beach – CrossFit
020925 (AMRAP – Rounds and Reps)
25min AMRAP
1000m row
30 Front Squats 95/65
20 KBS 24/20
10 wall Climbs
CrossFit – Sat, Feb 8
CrossFit Miami Beach – CrossFit
020825 (Time)
Teams of 3
90cal Bike
6x 200m run
90 Pull ups
6x 200m run
90 Box Jumps
6x 200m run
90 cal Bike
CrossFit – Fri, Feb 7
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
5min
PVC Pipe warm up
Then
50 PVC OH Squats
Then
10reps each
Snatch High Pull
Muscle Snatch
Power Snatch
Power Snatch (20 P. Snatches for Quality/technique
No more than 155/105)
020725 (AMRAP – Rounds and Reps)
15min Amrap
15 Thrusters 95/65
15 Burpees over the bar
100m run
Hyrox Conditioning – Fri, Feb 7
CrossFit Miami Beach – Hyrox Conditioning
Conditioning 020725 (Checkmark)
6min EMOM
:15sec Max cal Bike
Rest 3min
15min amrap
30 DB Thrusters
30 Russian KBs swings
30 Ring rows
30 H.R. Push ups
Rest 3min
6min EMOM
:15sec Max cal Bike
CrossFit – Fri, Feb 7
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
5min
PVC Pipe warm up
Then
50 PVC OH Squats
Then
10reps each
Snatch High Pull
Muscle Snatch
Power Snatch
Power Snatch (20 P. Snatches for Quality/technique
No more than 155/105)
020725 (AMRAP – Rounds and Reps)
15min Amrap
15 Thrusters 95/65
15 Burpees over the bar
100m run
CrossFit – Thu, Feb 6
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5/5 T Stands
5/5 Halos
5 HS Kick ups
20 Hollow rocks
20 Heel drives
Then
7 Clean High Pulls
7 Muscle Cleans
7 P. Cleans
Skill/Strength (Checkmark)
5 sets
10sec wall facing hold into
10sec wall facing 7 hold
020625 (Time)
For time
10 P. Cleans 155/105
20 T2B
10 P. Cleans
30 Box Jump Overs 24/20
10 P. Cleans
30 Box Jump Overs
10 P. Cleans
20 T2B
10 P. Cleans
Then
5min core work
CrossFit – Thu, Feb 6
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5/5 T Stands
5/5 Halos
5 HS Kick ups
20 Hollow rocks
20 Heel drives
Then
7 Clean High Pulls
7 Muscle Cleans
7 P. Cleans
Skill/Strength (Checkmark)
5 sets
10sec wall facing hold into
10sec wall facing 7 hold
020625 (Time)
For time
10 P. Cleans 155/105
20 T2B
10 P. Cleans
30 Box Jump Overs 24/20
10 P. Cleans
30 Box Jump Overs
10 P. Cleans
20 T2B
10 P. Cleans
Then
5min core work
CrossFit – Thu, Feb 6
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5/5 T Stands
5/5 Halos
5 HS Kick ups
20 Hollow rocks
20 Heel drives
Then
7 Clean High Pulls
7 Muscle Cleans
7 P. Cleans
Skill/Strength (Checkmark)
5 sets
10sec wall facing hold into
10sec wall facing 7 hold
020625 (Time)
For time
10 P. Cleans 155/105
20 T2B
10 P. Cleans
30 Box Jump Overs 24/20
10 P. Cleans
30 Box Jump Overs
10 P. Cleans
20 T2B
10 P. Cleans
Then
5min core work
Recent Comments