Month: July 2018

August 1, 2018

Fitness By The Sea – BTS | 30

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Metcon

Complete The Following:

Every Minute for 18 Minutes:

A. Medicine Ball Cleans

B. Dumbbell Snatch

C. Curtsy Lunge (Weight or No Weight)

D. Suicide Sprints

E. Plank

F. Rest

August 1, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Split Jerk

Take 15 Minutes to Establish Your 2 Rep Max

Metcon

Metcon (AMRAP – Reps)

Every 1:30 for 15 Minutes (5 Rounds):

A.

20/15 Calorie Row

Max Effort: Kettle Bell Swings (70/53)

B. Rest

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Rx+

20/15 Calorie Ski

KBS – Same

Rest – 9 Burpee

Accessory Work

Bench Press (15 x 2 @ 90%)

July 31, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (Distance)

Complete the Following With a Partner:

AMRAP 12

Max Effort Row – Alternating Every 150 Meters

Metcon

Metcon (AMRAP – Reps)

Four Rounds of the Following,

AMRAP 3

Toes to Bar

Hand Stand Push Up (Scale: DB Press)

Burpee

*Rest – 1 Minute*

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Round 1 – 20 Reps of Each

Round 2 – 15 Reps of Each

Round 3 – 10 Reps of Each

Round 4 – 5 Reps of Each

Accessory Work

Complete the BTS|30 Class

July 30, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Hang Snatch

**Power or Squat – Athlete Choice**

Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 3 Unbroken Reps

B. Every Minute for Five Minutes – 2 Unbroken Reps

C. Every Minute for Five Minutes – 1 Rep

*1 Minute – Rest/Change Weights Every 5 Minutes*

Metcon

Metcon (Time)

Five Rounds for Time:

10/10 Alternating Pistol (Scale: Weighted Reverse Lunge)

12 Double Dumbbell Power Clean (50/35)

*Time Cap: 15 Minutes*

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Rx+

12 Double DB Squat Cleans (50/35)

Accessory Work

For Time:

75 Push Ups

July 29, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 20 Minutes to Complete:

25 Back Squat @ 50%

15 Back Squat @ 75%

5 Back Squat @ 90%

15 Back Squat @ 75%

25 Back Squat @ 50%

*Record Best Set*

**Does Not Have to Be Unbroken**

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

30 Double Unders (Scale: 60 Singles)

10 Wall Balls (20/14)

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Rx+

50 Unbroken DU

ME: Wall Ball (30/20)