Day: December 10, 2019

December 11, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift

Take 5 Minutes to Warm Up to 80%

Every 2 Minutes for 4 Sets:

5 Reps @ 80%

*Can Increase Weight Once If Needed*

Metcon

Metcon (Time)

Four Rounds for Time:

15/10 Ski or Row

2 Deadlift (@ 90% of 1RM)

12 Burpee

*Time Cap: 15 Minutes*

December 11, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

1 Power Clean + 1 Hang Squat Clean

Take 10 Minutes to Warm Up to Starting Complex Weight

Every Minute for 10 Minutes Complete 1 Complex

* Maximum of 2 Weight Increases*

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

1 Double DB Snatch (50/35)

2 Double DB Hang Squat Clean

3 Double DB Split Jerk

*Rest 2 Minute*

AMRAP 4

Repeat Above and Start from Beginning

Accessory Work

Metcon (Time)

“Endurance”

Four Rounds for Time:

400 Meter Run or 500 Meter Row

*Mandatory Rest of 1:30 Between Sets*

Cool Down with a 800 Meter Run or 1,000 Meter Row (not included in score)