June 29, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every Minute for 5 Minutes:

5 Reps @ 70%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

Every 2 Minutes for 6 Minutes:

1 Rep @ 90%

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds:

200 Meter Run

12 Front Squat (135/95)

12 Burpee Over Bar

———————————-

Rx+

200 Meter Run

12 FS (175/123)

12 BOB

**Record Times Each Round**

Competition Side Work

High Hang Snatch + Hang Snatch

Every two minutes, for 16 minutes:

High Hang Snatch + Hang Snatch @ 75-80% of 1-RM Snatch

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