Month: April 2018

May 1, 2018

Fitness By The Sea – BTS | 30

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Metcon

Two Rounds of:

AMRAP 4

10 Push Up

15/12 Calorie Row

*No Rest*

AMRAP 4

5/5 Single Arm Ring Row

15/12 Calorie Row

*Rest – 1 Minute*

May 1, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Metcon (Time)

For Time:

30 Deadlifts @ 80% of Your 1RM

**Time Cap: 6 Minutes**

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

15 Hand Stand Push Ups

30 Box Jumps (24/20)

45 Double Unders (Scale: 90 Singles)

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Rx+

Strict HSPU

BJ (30/24)

Unbroken DU

Accessory Work

Run 1 Mile

April 30, 2018

Fitness By The Sea – BTS | 30

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Metcon

Every Minute for 14 Minutes:

A. 7/5 Assault Bike Calories + Rest

B. 15 Medicine Ball Cleans + Rest

At the 15:00 Mark

Three Rounds of:

:30 Medicine Ball Hold – Arms Straight Out, Palms Up

:30 Medicine Ball Curls

:30 Medicine Ball Russian Twist

:30 Rest

April 30, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Power Snatch

Every Minute for 5 Minutes:

1.1.1 Snatch

*Rest: 1 Minute*

Every Minute for 5 Minutes:

1.1 Snatch

*Rest: 1 Minute*

Every Minute for 5 Minutes:

1 Snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

9 Overhead Squat (75/55)

18 Hang Clean (75/55)

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Rx+

Weight (95/65)

Accessory Work

Three Rounds of:

200 Meter Overhead Carry (45/25)

200 Meter Farmers Carry (70/53)

April 29, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Metcon

2 Push Press + 1 Split Jerk

Take 15 Minutes to Work Up to a Heavy Complex

Metcon (AMRAP – Reps)

AMRAP 15

30 Kettle Bell Swings (50/35)

15/10 Calorie Row

30 Box Jumps (24/20)

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KBS (70/53)

15/10 ABC

BJ (30/24)

Metcon (AMRAP – Reps)

AMRAP 15

30 Kettle Bell Swings (50/35)

15/10 Calorie Row

30 Box Jumps (24/20)

——————————-

KBS (70/53)

15/10 ABC

BJ (30/24)