Day: December 16, 2019

December 16, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Overhead Squat

Take 20 Minutes to Complete:

10-9-8-7-6-5-4-3-2-1 Reps

Starting at About 50% – Increase Every Set

Metcon

Point Break (Time)

For Time:

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

*Time Cap: 15 Minutes*

Accessory Work

Metcon (Time)

“Speed Work”

16 Sets of Run or Ski 100 Meters

Rest = Work Time

Record Slowest Split

December 16, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Back Squat

Take 5 Minutes to Warm Up to Starting Weight

Every 1:15 for 7 Sets

5 Back Squat – Increasing Weights

Metcon

Metcon (Time)

For Time:

800 Meter Run

25 Goblet Squat (53/35)

150 Double Under or 400 Singles

25 Goblet Squat

800 Meter Run

*Time Cap: 16 Minutes*

December 16, 2019

Fitness By The Sea – BTS | 30

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Metcon

Every 3:30 for Four Rounds:

15/12 Calorie Row or Ski

15 Burpee

20 Russian Kettle Bell Swings

*Rest With Time Remaining*

At the 15:00 Mark – Tabata

Round 1,3,5,7 – KB Taps from Plank

Round 2,4,6,8 – Glute Bridge March

*Set KB an Arms Reach Away*

*Hold Glute Bridge and Bring Knee Towards Chest – Alternating Legs*