Day: December 9, 2019

December 10, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Front Squat

Take 15 Minutes to Warm Up and Complete:

5-3-1-5-3-1

*Second Set of 5-3-1 Should Be Heavier than First Set*

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

2,4,6,8…

Medicine Ball Squat Clean (20/14)

Toes to Bar

December 10, 2019

Fitness By The Sea – BTS | 30

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Metcon

Every 3 Minutes for 5 Sets:

50 Double Under or 100 Singles

20 Medicine Ball Power Clean

15 Jump Squat

*Rest Until 16:00 Mark*

Two Sets of:

:30 Russian Twist

:60 Plank

:30 Glute Bridge

:30 Rest

December 10, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Front Squat

Take 7 Minutes to Warm Up to 80%

Every 2 Minutes for 5 Sets

5 Reps @ 80%

Metcon

Metcon (Time)

Three Sets for Time:

50 Double Under (Modify – 100 Single Unders)

7/7 Front Rack Reverse Lunge (115/75)

50 Double Under

*Rest 1 Minute*

*Time Cap – 14 Minutes*

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Front Rack Reverse Lunge (135/95)

Second Set of DU Unbroken