CrossFit Miami Beach – Hyrox Conditioning
Conditioning 020425 (Checkmark)
2 Rounds
5min AMRAP
50/35 cal Bike
max Burpees
3min Rest
10min AMRAP
30 Box Jumps
40 DB Snatches
50 DB Lunges
*Remaining Time Max V-ups
2min Rest
CrossFit – Tue, Feb 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
CrossFit – Tue, Feb 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
CrossFit – Tue, Feb 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
CrossFit – Tue, Feb 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
CrossFit – Tue, Feb 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
CrossFit – Tue, Feb 4
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
CrossFit – Mon, Feb 3
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
40 Single unders
30 Shoulder Taps
20 Mt. Climbers
10 scorpions
5 cal Sprint
Skill/Strength (Checkmark)
5 sets
5 Kip Swimgs
3 Kipping Pull Ups
5sec Hold at the top of the Pull up
Dee 020325 (AMRAP – Reps)
6 mins Amrap
9 burpees over the DB
9 Cal Echo
2 min rest
6 mins 7/7 DB S2O
36 DU
2 min rest
6 min
15 Cal row
15 DB squats
CrossFit – Mon, Feb 3
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
40 Single unders
30 Shoulder Taps
20 Mt. Climbers
10 scorpions
5 cal Sprint
Skill/Strength (Checkmark)
5 sets
5 Kip Swimgs
3 Kipping Pull Ups
5sec Hold at the top of the Pull up
Dee 020325 (AMRAP – Reps)
6 mins Amrap
9 burpees over the DB
9 Cal Echo
2 min rest
6 mins 7/7 DB S2O
36 DU
2 min rest
6 min
15 Cal row
15 DB squats
CrossFit – Mon, Feb 3
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
40 Single unders
30 Shoulder Taps
20 Mt. Climbers
10 scorpions
5 cal Sprint
Skill/Strength (Checkmark)
5 sets
5 Kip Swimgs
3 Kipping Pull Ups
5sec Hold at the top of the Pull up
Dee 020325 (AMRAP – Reps)
6 mins Amrap
9 burpees over the DB
9 Cal Echo
2 min rest
6 mins 7/7 DB S2O
36 DU
2 min rest
6 min
15 Cal row
15 DB squats
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