May 23, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 16

20/15 Assault Bike Calories

Followed By Two Rounds of:

10 Push Up

15 Kettle Bell Swing

20 Squat

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May 23, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Every 3 Minutes for 12 Minutes:

0:00 – 3:00 – 12 Reps @ 60%

3:00 – 6:00 – 12 Reps @ 60%

6:00 – 9:00 – 12 Reps @ 60%

9:00 – 12:00 – 1 Rep @ AHAP (Max 2 Attempts)

*Record 1 x 1*

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

10/7 Ring Dips

20 Sit Ups

20 Hip Extensions

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Rx+

20/15 Ring Dips

20 PVC Sit Up

20 Weighted Hip Extension (25/15)

Accessory Work

Split Jerk (10 x 1 @ 90%)

May 22, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

Seven Rounds of, Work :30, Rest :30 of:

Max Effort: Burpee

Metcon

Metcon (Time)

For Time:

Buy In:

50/40 Assault Bike Calories

Followed By, Five Rounds of:

15/15 Pistol (Scale: Weighted Reverse Lunge)

30 Kettle Bell Swings (53/35)

**Time Cap: 20 Minutes**

——————————

Rx+

Add

Cash Out: 50/40 Assault Bike Calorie

Accessory Work

Three Rounds Not For Time:

Accumulate – 1 MInute Hand Stand Hold and 1 Minute L Sit

May 21, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Squat Clean

A. Every Minute for Five Minutes – 1.1.1 Reps

B. Every Minute for Five Minutes – 1.1 Reps

C. Every Minute for Five Minutes – 1 Rep

**Take an Additional Minute Between EMOM’s to change Weight – – Record 5 x 1**

Metcon

Metcon (Time)

Five Rounds for Time:

12 Pull Up

24 Push Press (75/55)

**Time Cap: 14 Minutes**

————————–

Rx+

Chest to Bar Pull Ups

Push Press (95/65)

Accessory Work

Thruster (5 x 5 AHAP)

May 19, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 15 Minutes to Establish Your 5 Rep Max

Metcon

AP Games 18.3 (AMRAP – Reps)

AMRAP 11

Partner A + B: 100 Axle Bar Front Squat

Partner B + C: 100 Axle Bar Shoulder to Overhead

Partner C + A: 100 Pull Ups

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Rx:

Weight (110/70)

Master’s:

Weight (70/50)

Intermediate:

Weight (70/50)

Pull Ups = Sumo Deadlift High Pull (70/50)