Day: December 2, 2019

December 3, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

3 – Position Snatch

High Hang – Mid thigh – 2″ Below Knee
Take 5 Minutes to Warm Up to Starting Weight

Every 1:30 for 10 Sets

1 Complex – Can Increase Weights Only 3 Times Throughout the 10 Sets

Metcon (AMRAP – Reps)

AMRAP 15

Max Hang Snatch (95/65)

*Every Break – 30 Box Jump*

Score is Hang Snatch Reps

—————————-

Rx+: (135/95)

Metcon

Accessory Work

Metcon (Time)

“Speed Work”

For Time:

800 Meter Run or Row

*Rest 2 Minutes*

400 Meter Run or Row

*Rest 1 Minute*

200 Meter Run or ROw

*Rest :45*

100 Meter Run or Row

*Rest :30*

100 Meter Run or Row

December 3, 2019

Fitness By The Sea – BTS | 30

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Metcon

0:00 – 4:00 – Tabata – Hollow Body Hold

4:00 – 5:00 – Rest

5:00 – 17:00 – AMRAP

10 Double Russian KBS

30 Double Under or 60 Single Under

20 Air Squat