Day: December 19, 2019

December 19, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Power Snatch

Take 5 Minutes to Load Up to Starting Weight

Every 45 Seconds For 20 sets

1 snatch (Athlete Choice to Increase Weights or Not)

Metcon

Metcon (AMRAP – Reps)

Every Minute for 12 Minutes:

A. Max Alternating DB Snatch (50/35)

B. Max Overhead Single Dumbbell Lunge (Choice Arm)

C. Max Double Unders (Divide Score by 3)

D. Rest

Accessory Work

5 x :30 hollow hold

5 x :30 superman

5 x :30 bar hold

Death by toes to bar

Start at 1 and increase every minute by 1

December 19, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift (Tempo)

Take 10 Minutes to Complete:

5 Sets of 5 Tempo Deadlift

*5 Second Decent*

Metcon

Metcon (Time)

Five Rounds For Time:

10 Power Clean (115/75)

10 Push Up

10/10 Walking Lunge

*Time Cap: 14 Minutes*