Day: August 6, 2017

August 7, 2017

Fitness By The Sea – BTS 30

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Metcon

Three Rounds of, 2 Minutes of Work, :30 Seconds of Rest:

A. Calorie Row

B. Slam Balls

C. Reverse Lunge with Medicine Ball

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August 7, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Handstand Push-ups

Take 12 Minutes to Complete 5 Sets of Max Reps of:

Choose One:

A. Deficit Handstand Push Up (4/2)

B. Strict Handstand Push Up

C. Strict 1 Mat Handstand Push Up

*When Strict Fails – Continue with Kipping*

**Record Best Effort With Notes**

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-or-

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Take 15 Minutes to Complete:

Choose One:

A. 5 Sets of 5 Reps – Negatives (Rx Standard)

B. 5 Sets of Max Handstand Hold

C. 5 Sets of 5 Kick Up Attempts + ME OH Dumbbell Hold

**Record Notes**

Metcon

Metcon (Time)

For Time:

Buy In: 50/35 Assault Bike Calories

Followed By, 10 Rounds of:

5 Pull Up

10 Shoulder to Over Head (95/65)

15 Back Squat (95/65)

*Time Cap: 22 Minutes*

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Rx+

Chest to Bar Pull Ups

S2OH (110/70 – Axle Bar)

Back Squat (110/70 – Axle Bar)

Accessory Work

3 Sets of 10 Reps Each Arm

Bicep Curls