July 24, 2017

Fitness By The Sea – CrossFit

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Metcon

Metcon (Time)

For Time:

Three Rounds of:

5 Front Squat

10 Deadlift

300 Meter Run

Two Rounds of:

10 Front Squat

20 Deadlift

400 Meter Run

One Round of:

20 Front Squat

30 Deadlift

?? Mystery Movement

*Time Cap: 25 Minutes*

Rx: (115/75)

Rx+: (110/70) – Axle Bar

Accessory Work

10 Minute Cool Down – Assault Bike and Foam Roll

July 23, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Seated – Shoulder Press

Take 15 Minutes to Complete:

5 Sets of 5 Reps @ AHAP

*Record Heaviest Set*

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

25 PVC Sit Up

50 Air Squat

At the 12:00 Mark…

AMRAP 5

Max Distance Run (Every 100 Meters Counts as 10 Reps)

*Score is Total Reps*

July 21, 2017

Fitness By The Sea – CrossFit

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Warm-up

Metcon (Time)

For Time:

400 Meter Overhead Carry (45/25)

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
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*Time Cap: 40 Minutes*

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Women’s Rx:

Wall Ball (14#)

HSPU – Same

Power Clean (153)

Scales:

Wall Balls – Reduced Weight

HSPU – Hand Released Push Ups

Power Clean – 90% of 1RM

July 20, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Push Press

Take 10 Minutes to Find Your 7 Rep Max

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

10 Shoulder to Overhead (115/75)

10 Pull Up

*Rest 2 Minutes*

AMRAP 5

100 Meter Run

10 Shoulder to Overhead (115/75)

*Rest 2 Minutes*

AMRAP 5

100 Meter Run

10 Pull Up

*Score is Total Reps – Run is 1 Rep – All or Nothing*

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Rx+

Weight – 135/95

Chest to Bar Pull Ups

Accessory Work

Three Sets of:

Max Effort – L Sit Hold