January 24, 2018

Fitness By The Sea – BTS | CrossFit

Weightlifting

Weighted Ring Dip

Take 12 Minutes to Complete:

5 Sets of 5 Unbroken Reps

**Scale to No Weight – Can Be Broken or Top of Dip Holds**

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

20/15 Calorie Row

30 Alternating Dumbbell Snatch (50/35)

40 Wall Balls (30/20)

Accessory Work

Push Press + Push Jerk + Split Jerk (1 Rep Max)

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January 23, 2018

Fitness By The Sea – BTS | CrossFit

Weightlifting

Take 8 MInutes to Warm Up to 75% of Your 1 Rep Max Deadlift

Metcon (AMRAP – Reps)

AMRAP 7

Max Effort: Deadlift @ 75%

Metcon

Metcon (Time)

Four Rounds for Time:

15 Pull Ups

15 Box Jump (24/20)

15 Kettle Bell Swings (53/35)

*Time Cap: 8 Minutes*

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Rx+

15 Chest to Bar

25 Box Jumps (24/20)

15 Kettle Bell Swings (70/53)

Accessory Work

Three Rounds for Time:

Unbroken Set of Hip Extensions

10 Sumo Deadlift High Pull (135/95)

January 22, 2018

Fitness By The Sea – BTS | CrossFit

Weightlifting

Clean

Take 12 Minutes to Work Up to a Heavy 1 Rep – Power or Squat Clean

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
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Scales:

A. See Below and Follow CF Standards

B. If you are capable of Rx Weight or HSPU you can do that and scale the other to CF Scaled Standards.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Accessory Work

Front Squat (7 x 2 @ 90%)

January 22, 2018

Fitness By The Sea – BTS | 30

Metcon

Complete the Following, 5 Minutes of Work, 2 Minutes of Rest:

A.

50/35 Assault Bike Calories (Cap: 4 Minutes)

Max Effort: Sit Up

B.

100 Sit Up (Cap: 4 Minutes)

Max Effort: Burpee

C.

50 Burpee (Cap: 4 Minutes)

Max Effort: Jump Lunge

January 21, 2018

Fitness By The Sea – BTS | CrossFit

Warm-up

Take 10 Minutes to Work Through the Following for Multiple Rounds

A. 7 Assault Bike Calories

B. 15 Snatch Grip, Behind the Neck, Push Press (PVC or Empty Bar)

C. 15 Snatch Grip Deadlift (PVC or Empty Bar

Followed By:

Take 5 Minutes to Foam Roll

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
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Time Cap: 10 Minutes

January 20, 2018

Fitness By The Sea – BTS | 30

Metcon

“Partner Hot Potato”

Four Rounds of:

AMRAP 4 – Alternating Movements

10 Box Jump

10 Medicine Ball Clean

10 V – Up

*Rest 1 Minute – Partner Still Working Complete a 5 Burpee Penalty*

January 20, 2018

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (AMRAP – Reps)

With a Partner, Complete the Following:

Two Rounds of:

AMRAP 5

Max Effort: Bench Press (BW/ 70% of BW)

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*Rest – 1 Minute*

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AMRAP 5

Max Effort: Kettle Bell Swings (70/53)

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*Rest – 1 Minute*

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AMRAP 5

Max Effort: Squat Cleans (155/105)

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*Rest – 1 Minute*

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