Day: December 15, 2019

December 15, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Snatch Balance

Take 15 Minutes to Complete:

5 Sets of 3 Snatch Balance – Increase Weights if Possible

Metcon

Metcon (Time)

For Time:

Buy In – 200 Meter Single Arm Farmer Carry (70/53)

Followed By Five Rounds of:

7 Deadlift (225/155)

27 Double Under

Cash Out – 200 Meter Single Arm Farmer Carry (70/53)

*Time Cap: 15 Minutes*

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Rx+

Buy In/Cash Out – Same

Two Rounds of:

27 Deadlift (225/155)

127 Double Under

Accessory Work

“Toes to Bar Accessory Work”

A. 3 Sets of 10 Scapula Pull Up

B. EMOM 10 – 1 Kip + 1 Hard Pull + 1 Knee Raise + 1 TTB or Attempt

C. 3 Sets of 10 Deadbugs

D. 4 Sets of :30 Weighted Plank

**Rest As Needed for Section A, C and D**