Day: June 7, 2018

June 8, 2018

Fitness By The Sea – BTS | 30

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Metcon

Complete the Following Reverse Tabata (:10 on/:20 off x 8) with 1 Minute Rest Between Each

A. Assault Bike Sprints

B. Dumbbell Front Squats

C. Hollow Body Hold

June 8, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 5 Minutes to Warm Up to 75%:

Complete the Following:

0:00 – 2:30 – 8 Reps @ 75%

2:30 – 5:00 – 8 Reps @ 75%

5:00 – 7:30 – 8 Reps @ 75%

7:30 – 9:00 – 8 Reps @ 75%

Rest Until 10:00

10:00 – 12:00 – 1 Rep @ 80%

12:00 – 14:00 – 1 Rep @ 90%

14:00 – 16:00 – 1 Rep @ AHAP (Record This)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

2 Squat Snatch (135/95)

4 Bar Muscle Up

6 Overhead Squat (135/95)

8/8 Pistols

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Rx+

2 Squat Snatch (165/110)

4 Ring Muscle Up

6 OHS (165/110)

8/8 Pistol

Accessory Work

For Time:

200 Meter Run

400 Meter Farmer Carry (53/35 x 2)

200 Meter Run

400 Meter Overhead Carry (45/25)

200 Meter Run