July 17, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 15

Five Rounds of:

10 Double Dumbbell Deadlift

10 Push Up

15 Sit Ups

Followed By, Max Effort With Time Remaining:

Assault Bike Calories

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WHS – Girls Soccer Session 5

Fitness By The Sea – BTS | Beginners

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Gymnastics

Take 10-15 Minutes to Complete:

5 Sets of 7 Reps of Banded Strict Pull Ups

Metcon

With a Partner – Alternating Movements

Five Rounds of:

AMRAP 4

10 Wall Ball

10 Push Up

5/5 Wall Ball Overhead Lunge

**Rest – 1 Minute**

*The Partner That is Working When the AMRAP is Over Has a 5 Burpee Penalty During the Rest Period*

July 17, 2018

Fitness By The Sea – BTS | CrossFit

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Gymnastics

Take 15 Minutes to Complete:

5 Sets of 10 Reps of One of the Following: (Goal Should Be Unbroken Sets)

A. Butterfly Pull Ups (Must have 10 Kipping Pull Ups – Unbroken)

B. Kipping Pull Ups (Must have 5 Strict Pull Ups – Unbroken)

c. Strict Pull Ups (Can Choose to Do Weighted)

D. Banded Strict Pull Ups

Metcon

Metcon (Time)

Five Rounds for Time:

10/10 Dumbbell Hang Snatch (50/35)

15 Dumbbell Sit Up (50/35)

10 Burpee

*Time Cap: 17 Minutes*

Accessory Work

Bench Press (5 x 6 @ 80%)

July 16, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Hang Snatch

**Power or Squat – Athlete Choice**

Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 3 Unbroken Reps

B. Every Minute for Five Minutes – 2 Unbroken Reps

C. Every Minute for Five Minutes – 1 Rep

*1 Minute – Rest/Change Weights Every 5 Minutes*

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

Max Effort: Overhead Squat (115/75)

——————————–

Rx+

Overhead Squat (165/110)

Accessory Work

Three Rounds for Time:

200 Meter Run

15/10 Assault Bike Calories

20 Hip Extensions

July 15, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 15 Minutes to Complete:

2 Sets of 10 Reps @ 60%

2 Sets of 5 Reps @ 70%

2 Sets of 3 Reps @ AHAP (Record Best Set)

Metcon

Metcon (Time)

For Time:

200 Double Unders (Scale: 400 Singles)

100 Kettle Bell Swings (53/35)

75 Toes to Bar

50 Burpee

25/25 Kettle Bell Lunge (53/35)

**Time Cap: 25 Minutes**

July 14, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

In Teams of Three:

AMRAP 30

Partner A: 400 Meter Run

Partner B: Max Effort: Assault Bike Calories

Partner C: Max Effort: Thruster (95/65)

*Partner A is Pace Setter – Switch Stations When he/she Returns*

**Score is Total ABC + Thrusters**