Day: December 7, 2019

December 8, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 20 Minutes to Warm Up and Complete Five Sets of:

A. 10 Bench Press (About 65%)

B. Double Dumbbell Skull Crusher

*Bench Press Should Be Light – Keep the Bar Moving at the Same Pace for Al Reps*

Metcon

Metcon (AMRAP – Reps)

Six Sets of Work 2 Minutes, Rest 1 Minute of:

35 Double Under (Modify – 70 Single Unders)

Max Effort: Push Press

Rounds 1 and 2 – (115/75)

Rounds 3 and 4 – (135/95)

Rounds 5 and 6 – (165/110)

Accessory Work

December 8, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift

Take 5 Minutes to Warm Up to a Starting Weight

Every 2 MInutes for 5 Sets of:

10, 8, 6, 4, 2 – Increasing Weights

Metcon

Metcon (Time)

Three Rounds for Time:

20 Medicine Ball Clean (20/14)

10 Deadlift (185/135)

200 Meter Run

*Time Cap: 12 Minutes*