Day: December 18, 2019

December 18, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Shoulder Press

Take 7 Minutes to Reach a Heavy Set of 5 Reps

Followed By: Every 2 Minutes for 4 Sets:

8 Reps @ 20% Less Than Todays’s 5RM

Metcon

Metcon (Time)

Three Rounds for Time:

20/15 Row Calories

20 Burpee

50 Push Press (45/35)

*Time Cap: 15 Minutes*

—————

Rx+

Buy In: 75/60 Calorie Ski

Three Rounds of:

20 Burpee

50 Double DB Push Press (35/30)

Accessory Work

“Peach Season”

A. 10-20-30-20-10 – Barbell Rollouts, Lateral Lunges (95/65)

B. 3 x 7 – KB Bottoms Up Front Squats

C. Finisher: For Time – 100 Air Squat

December 18, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Thruster

Take 5 Minutes to Warm Up to Starting Weight

Every 1:15 for 7 Sets:

5 Thruster from Floor – Increasing Weights

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

12 Thruster (75/55)

10 Medicine Ball Slam (30/20)

100 Meter Run or 10 Burpee