October 24, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Paused 1/4 Front Squat

Take 5 Minutes to Warm Up and Find a Working Weight:

Every 3 Minutes for 12 Minutes:

:30 Second Hold – Use Same Weight for all Sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

10 Box Jump (30/24)

Snatch (155/105)

*Increase Snatch Reps By 1 Each Round Starting with 1*

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Rx+

15 BJ

Snatch (185/123)

Accessory Work

3 Rounds Not For Time:

10 Bent Over Row

25 Hip Extensions

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October 23, 2017

Fitness By The Sea – BTS | CrossFit

Warm-up

Coach Led Mobility – 10 Minutes

Metcon

Metcon (Time)

For Time:

800 Meter Run

40 Front Squat (135/95)

40 Toes to Bar

40 Shoulder to Over Head (135/95)

40 Toes to Bar

40 Thruster (135/95)

800 Meter Run

**Time Cap: 35 Minutes**

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Rx+

Toes to Bar – 60 Reps Per Set

Weightlifting – Axle Bar – (140/100)

Accessory Work

Take 10 Minutes to Cool Down and Foam Roll

October 22, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Bench Press

Take 20 Minutes to Complete:

7 Rounds of:

A. 4 Bench Press @ 80%

B. Max Effort: Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

30 Double Under

10 Dumbbell Snatch (50/35)

October 21, 2017

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (AMRAP – Reps)

Complete the Following With a Partner:

AMRAP 7

Assault Bike Calories

*Rest 1 Minute*

AMRAP 7

3 Rep Max Front Squat

*Rest 1 Minute*

AMRAP 7

3 Rep Max Shoulder to Over Head

*Rest 1 Minute*

AMRAP 7

Assault Bike Calories

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**Add Up Total Calories and Both Partners Lifts For One Total Score**

October 20, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

High-Hang Clean (Power)

Every 1:30 for 9 Minutes:

10 Unbroken Reps @ Less than 50% of 1RM Power Clean

Metcon

Metcon (Time)

Three Rounds for Time:

20 Alternating Hang Kettle Bell Clean and Jerk (53/35)

200 Meter Run

*Time Cap: 12 Minutes*

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Rx+

KB (70/53)

300 Meter Run

Accessory Work

For Time:

400 Meter Farmer Carry (53/35)