February 1, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

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

Metcon (Time)

Three Rounds for Time:

10 Front Squat (165/113)

20 Toes to Bar

30 Double Unders

Time Cap: 15 Minutes

————————-

Rx+

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*

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