Month: November 2019

December 1, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Deadlift

Take 10 Minutes to Warm Up to a Heavy Set of 5 Touch and Go Reps – Weight Should Be Heavier Than Metcon Weight

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
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Women Weight – 155#

*Time Cap: 20 Minutes*

Accessory Work

“Peach Season”

A. EMOM 7 – 5 Weighted Box Jump (Use Weighted Vest – Additional Vest in Locker 103 and/or Find a Friend to Share With)

**Rest 2 Minutes**

B. EMOM 7 – 6 Weighted Pistol (Increase Reps to 10 if Possible)

**Rest 2 Minutes**

C. EMOM 5 – 12 Glute Ham Hip Extensions

**Rest 2 Minutes**

D. Tabata – Barbell Hip Thrust

December 1, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Clean + Hang Clean + Thruster

Take 15 Minutes to Work Up to a Heavy Complex

Metcon

Metcon (Time)

Two Rounds for Time:

30 Deadlift (95/65)

5/3 Ring Dips

20 Hang Clean (95/65)

5/3 Ring Dips

10 Shoulder to Overhead (95/65)

5/3 Ring Dips

*Time Cap: 15 Minutes*

STRONG WEEK

Fitness By The Sea – BTS | CrossFit

FOOD DRIVE DAY!
Bring items for our food drive and receive an advantage for today’s workout!

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Weightlifting

Sled Push – Max Weight (20 minutes to establish a 1 rep max)

Max Weight for 30′
Doesn’t have to be unbroken

Only tip of the sled has to cross the finish line

1 Minute Cap per attempt

Metcon

Metcon (Time)

Three Rounds for Time:

10/10 Hang Kettle Bell Squat Clean (53/35)

15 Pull Up

90 Double Under (Modify – 180 Single Unders)

*Time Cap: 12 Minutes*

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Rx+

KBS (70/53)

Chest to Bar Pull Up

Accessory Work

Post Turkey Day Speed/Endurance Work. Record Run/Row/Ski Time.

Metcon (Time)

For Time:

8 Sets of 200 Meter Run, Row or Ski (Choose One)

**Rest 45 Seconds Between Sets**

Followed By a 15 Minute Cool Row and Every 3 Minute – 20 Dead Bugs

Thanksgiving

Fitness By The Sea – BTS | 45

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Metcon

Metcon (AMRAP – Reps)

AMRAP 30

T-Thruster Single DB (50/35) – 10

H-Hang Clean DB (50/35) – 10/10

A-Ab Twist (No Weight) – 20/20

N-Nasties – 10/10

K-Knee Raise – 10

S-Snatch Dumbbell (50/35) – 10/10

*Every 3 Minutes for the First 15 Minutes – 15 Box Jump*

*Every 3 Minutes for the Second 15 Minutes – 15 Box Dips*