November 22, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 8 Minutes to Warm Up to 90%

Every 1:30:

1 Rep @ 90%

3 Reps @ 85%

5 Reps @ 80%

From 4:30 – 7:30:

10 Unbroken Reps AHAP

Every 1:30:

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

*Record 1 x 10*

Metcon

Metcon (AMRAP – Reps)

With a Partner Splitting Reps in Any Fashion:

AMRAP 10 – For Total Reps

15/10 Assault Bike Calories

10 Burpee Over Bar

10 Thrusters

*Thrusters Increase Weight Every Round*

Rx Thruster Weight:

Men: 95, 115, 135, 155, ME @ 185

Women: 65, 75, 95, 105, ME @ 135

———————————-

Scaled:

10/7 Assault Bike Calories

10 BOB

10 Thrusters

Men: 65, 75, 95, 115, ME @ 135

Women: 45, 55, 65, 75, ME @ 95

Competition Side Work

Behind The Neck Jerk (10 x 1 AHAP)

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