February 1, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard


Split Jerk

Every 2 Minutes for 18 Minutes:

Shoulder Press

3 Sets of 5 Reps

Push Press

3 Sets of 3 Reps

Split Jerk

3 Sets of 1 Rep

*Must Increase Weight Each Round – finish as close to your 1RM Jerk as possible*


Metcon (Time)

Three Rounds for Time:

10 Front Squat (165/113)

20 Toes to Bar

30 Double Unders

Time Cap: 15 Minutes



10 FS (205/143)

20 GHD Sit Up

50 Double Under

Competition Side Work

Metcon (No Measure)

Three Rounds Not For Time:

120′ Front Rack Walk

*Load Up Your 1RM Front Squat Weight – Put it in Your Front Rack and go for a stroll*


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s