Believe in thigh-self

Fitness By The Sea – BTS | Accessory Work

3 sets of 20 of the following(10 each side):
Alternating double kettlebell thrusters (1 KB stays in front rack while other goes overhead)
Single arm overhead lunge

5 x 10
Reverse lunge from the rack. Five each leg. Go AHAP

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February 26, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Deadlift

Take 10 Minutes to Warm Up to Today’s Heavy Single

Every :45 for 10 Sets:

1 Rep @ Today’s Heavy Single

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
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*Time Cap: 15 Minutes*

Women Rx – Everything Same

February 26, 2020

Fitness By The Sea – BTS | 30

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Metcon

For Time:

Five Rounds of:

10 Box Jump Over

5/5 Weight Overhead and Front Rack Lunge

10 Kettle Bell Swings

50/40 Calorie Bike or 800 Meter Run

Two Rounds of:

20 Box Jump Over

10/10 Weight Overhead and Front Rack Lunge

20 Kettle Bell Swing

If Time Remains – :30 Bike Sprint, :30 Bike Recovery – Repeat

*Time Cap: 20 Minutes*

February 25, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 35

400 Meter Run

500/400 Meter Row

1,000/800 Meter Bike

20 Push Up

30 Sit Up

40 Walking Lunge

:60 Plank Hold from Elbows

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Complete in Any Order – Score is Total Rounds + Reps

Run, Row and Bike are 50 Reps for Everybody – If Time Expires While Completing One of These – 0 Points if Under Half Way, 25 Reps if Over Half Way

Plank Hold is 60 Reps – If in Plank While Time Expires – 1 Rep Per Second Completed

February 24, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 5 Minutes to Warm Up to 60%

Every 3 Minutes for 5 Sets:

12 Reps @ 60%

Metcon

Metcon (Time)

Three Rounds For Time:

30 Double Under (Modify – 60 Singles)

20 Dumbbell Snatch (50/35)

30 Double Under

40 Russian Kettle Bell Swing (53/35)

30 Double Under

*Time Cap: 14 Minutes*

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Rx+

Kettle Bell Snatch (70/53)

Russian Swing (70/53)

Unbroken Double Unders