Month: June 2018

July 1, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 15

60 Medicine Ball Thruster

25/25 Dumbbell Snatch

40 Box Jumps

In Time Remaining:

20 Box Dips

10 Medicine Ball Clean

July 1, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 30

1 Deadlift (315/220)

3 Bar Muscle Up

5/3 Row Calories

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Scale:

1 Deadlift (80%-90% of 1RM)

3 Of Your Hardest Pull Ups

5/3 Row Calories

June 30, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

In Teams of 3 for Max Reps, Work 5 Minutes, Rotate :30 Seconds x 6 Rounds

Partner A. 10/7Assault Bike Calories

Partner B. 10 Hang Clean and Jerk (95/65)

Partner C. 15 Knees to Elbow

*Stay at Same Station for 5 Minutes and then Switch in the :30 Second Rest Period*

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Rx+

10/7 Ski Calories

10 Hang Clean and Jerk (135/95)

7 Pull Overs

June 29, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Squat Clean

Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 1.1.1 Reps

B. Every Minute for Five Minutes – 1.1 Reps

C. Every Minute for Five Minutes – 1 Rep

**Take an Additional Minute Between EMOM’s to change Weight – – Record 5 x 1**

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

200 Meter Run (20 Reps)

20 Snatch (75/55)

10/10 Front Rack Lunge (75/55)

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Rx+

Weight (95/65)

Accessory Work

Complete BTS|30

June 28, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 7 Minutes to Warm Up to 80% – 85%

Every 2 Minutes for 10 Minutes:

5 Reps @ 80% – 85%

Metcon

Metcon (Time)

For Time:

500/400 Meter Row

50 Toes to Bar

500/400 Meter Row

50 Pull Up

500/400 Meter Row

**Time Cap: 16 Minutes**

Accessory Work

For Time:

25/25 Russian Step Up AHAP – Your Choice Object and Holding Position