December 16, 2017

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (Time)

Complete the following with a parter – On a 30 Minute Clock:

Bar Hang – Accumulate as Much Time as Possible

Every Break:

20 Calorie Row

20 Shoulder to Overhead (115/75)

*One Person Hangs at a Time – Row and S2OH is Split Between the partners**

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December 16, 2017

Fitness By The Sea – BTS | 30

Metcon

Complete the Following With a Partner: (Time Cap: 20 Minutes)

30-25-20-15-10-5 – Assault Bike Calories (ABC)

After Each Set of ABC is Completed the Team Must Complete the Following Before Moving onto the Next Set of ABC:

Partner A: 10 Knees to Elbow

Partner B: 15 PVC Thruster

Partner A: 20 Grasshopper

**Switch Partner A and B After the Next Set of ABC**

December 15, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Snatch

This Can Be Power Snatch, Squat Snatch or Mixed as Needed.

—————————————————

Every Minute for 5 Minutes:

1.1.1 @ 70%

*Rest 1 Minute*

Every Minute for 5 Minutes:

1.1 @ 80%

*Rest 1 Minute*

Every Minute for 5 Minutes:

1 @ 90%

——————————————-

**We Will Repeat This for 6 Weeks – Increases Weights Per Week**

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

30/20 Assault Bike Calories

30 Pull Ups

30 Alternating Single Kettle Bell Thruster (total) (53/35)

30 Pull Ups

30/20 Assault Bike Calories

If Time Remains:

Max Effort: Kettle Bell Swings (53/35)

Accessory Work

Hang Clean (5 x 3 AHAP)

December 14, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Back Squat

Every Minute for 15 Minutes:

2 Reps @ 85%

**Rest 5 Minutes**

For Time:

30 Reps @ 70%

*Time Cap: 6 Minutes*

Metcon (Time)

For Time:

30 Back Squats @ 70%

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

1, 2, 3, 4, 5….

Box Jump (24/20)

Burpee

Pistol (Each Leg) (Scale: Reverse Lunge)

Accessory Work

Three Rounds of:

25 Hip Extensions

10 Pistol Each Leg

December 13, 2017

Fitness By The Sea – BTS | CrossFit

Gymnastics

Toes-To-Bar

Establish Your 1 Set Max and Record It

Every :45 for 10 Rounds:

30% of Your 1 Set Max

Metcon

Metcon (Time)

Three Rounds for Time:

30 Deadlift (95/65)

20 Wall Balls (20/14)

10 Overhead Squat (95/65)

*Time Cap: 12 Minutes*

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Rx+

Axle Bar (110/70)

Accessory Work

800 Meter Farmer’s Carry

December 13, 2017

Fitness By The Sea – BTS | 30

Metcon

On a Running Clock:

0:00 – 5:00

1,000 Meter Row (rest if time remains)

5:00 – 15:00 (AMRAP 10)

2,4,6,8, 10….

Shoulder Taps (each side)

Kettlebell Swings

15:00 – 17:00

Rest

17:00 – 20:00

Max Distance Row

December 12, 2017

Fitness By The Sea – BTS | CrossFit

Warm-up

Group A.

Every Minute on the Minute for 10 Minutes:

Assault Bike Calories

*Rest 5 Minutes*

Group B.

Every Minute on the Minute for 10 Minutes:

15 Sit Ups

Assault Bike (Calories)

Every Minute on the Minute for 10 Minutes:

10/7 Assault Bike Calories

*We Will Repeat this for 6 Weeks – Increase Reps As Needed*

Metcon

Metcon (Time)

For Time:

1-10 Hand Released Push Up

10-1 Ring Row

*Time Cap: 12 Minutes*

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Rx+

9-15-21 – Hand Stand Push Up

12-9-6 – Ring Muscle Up

Accessory Work

Shoulder Press (5 x 5 @ 80%)