Month: June 2018

June 27, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (Time)

Eight Rounds For Time – With a Partner:

200 Meter Farmer’s Carry (53/25)

*Alternating Rounds (4 Each)*

**Time Cap: 14 Minutes**

Metcon

Metcon (Time)

For Time: 10, 9,8, 7, 6, 5, 4, 3, 2, 1

Double Dumbbell Thruster (35/20)

Burpee Box Jump Over (24/20)

*Time Cap: 14 Minutes*

Accessory Work

Push Press (3 x 10 @ AHAP)

June 26, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 15

0.5 Mile Assault Bike

15/15 Dumbbell Snatch

15 Push Ups

Rest 15:00-16:00

Tabata – Bottom of Squat Hold

WHS – Women’s Soccer – Session 1

Fitness By The Sea – BTS | Beginners

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Weightlifting

Back Rack Lunge

Take 5 Minutes to Find a Good Weight for Today

Every 2 Minutes for 10 Minutes:

5 Lunge Each Leg

Metcon

For Time:

400 Meter Run

60 Sit Up

20 Air Squat

*Rest – 1 Minute*

400 Meter Run

40 Sit Up

40 Air Squat

*Rest – 1 Minute*

400 Meter Run

20 Sit Up

60 Air Squat

*Rest – 1 Minute*

400 Meter Run

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*Time Cap: 25 Minutes*

June 26, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 8 Minutes to Warm Up to 85%-90% of Your 1 Rep Max

Every Minute for 10 Minutes:

2 Reps at 85%-90% of 1RM

At the 12:00 Mark:

One Set Max at 60% of 1RM

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

3 Curtis P Complex (115/75)

9 Hand Stand Push Ups

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Rx+

Weight (155/105)

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Curtis P Complex – 1 Squat Clean, 1/1 Lunge, 1 Push Press

Accessory Work

Five Sets of:

10/10 Dumbbell Bicep Curl

10 Dumbbell Chest Fly

10/10 Dumbbell Row