April 20, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 15

15/15 Dumbbell Snatch

30 Medicine Ball Cleans

15/10 Cal Row

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April 20, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Split Jerk

Take 7 Minutes to Warm Up to 85% of Your 1 Rep Max:

Every Minute for 10 Minutes:

1 Rep @ 85%

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

6 Bar Muscle Up (Scale: 12 Pull Up)

12 Hang Power Snatch (75/55)

18 Wall Ball (20/14)

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Rx+

Unbroken Bar MU

Hang Snatch (95/65)

Wall Ball (30/20)

Accessory Work

For Time:

800 Meter Farmer’s Carry (53/35)

April 19, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Power Snatch

Record Weights Used – Will See This For 8 Weeks – 80%, 85%, 90% is Recommended

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Every Minute for 5 Minutes:

1.1.1 Snatch

*Rest: 1 Minute*

Every Minute for 5 Minutes:

1.1 Snatch

*Rest: 1 Minute*

Every Minute for 5 Minutes:

1 Snatch

Metcon

Metcon (AMRAP – Reps)

For Max Reps, Death By:

Rx: Hand Released Push Ups

Rx+: Ring Dips

Accessory Work

Bench Press (3 x 12 @ AHAP)

April 18, 2018

Fitness By The Sea – BTS | CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

AMRAP 5

Max Effort: Ring Muscle Ups, Jumping Ring Muscle Ups or Progressions

Metcon

Metcon (Time)

For Time, In Any Order:

100/75 Calorie Row

75/50 Assault Bike Calories

100 Kettle Bell Swings (53/35)

75 Burpee

**Time Cap: 27 Minutes**

Accessory Work

Back Squat (10 x 2 @ 85%)

April 17, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

AMRAP 7

Max Effort: Deadlift @ 80% of 1RM

*Score is Reps x Weight*

Metcon

Metcon (Time)

30 Rounds for Time:

5 Box Jump (24/20)

4 Thruster (45/35)

3 Toes to Bar

*Time Cap: 25 Minutes*

Accessory Work

4 x 250 Meter Row – Rest as Needed

April 25, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Weightlifting

Take 5 Minutes to Warm Up to 90% of Your 1 Rep Max

Metcon (AMRAP – Reps)

AMRAP 7

Max Shoulder Press @ 90% of 1RM

Metcon

Metcon (Time)

Five Rounds for Time:

10 Power Clean

10 Front Squat

200 Meter Run

**Time Cap: 21 Minutes**

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Rx: (115/75)

Rx+: (155/105)

Accessory Work

8 Minute – Max Distance Row