Day: December 21, 2019

December 21, 2019

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

Complete the Following With a Partner, Split Reps in Any Fashion:

AMRAP 30

**Box Jump (24/20)

30 Strict Pull Up

30 Hand Stand Push Up

10 Power Clean (205/145)

**Starting at 40 and Increasing By 20 Reps Every Round**

Accessory Work

“Bonus Pump”

A. 4 supersets of 15 Barbell Curls and 15 Tricep Extensions (Empty Bar)

B. 4 supersets of 10 Pendalay Row and High Hang Muscle Snatch. (Choose a weight that you can move for both movements)

C. 3 Sets of 10 Weighted GHD Situps

December 21, 2019

Fitness By The Sea – BTS | 45

View Public Whiteboard

Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to Starting Weight

Every 1:15 for 7 Sets:

5 Stict Press – Increasing Weights

Metcon

Metcon (Time)

For Time:

15-12-9-6-9-12-15

Push Press (75/55)

Burpee Over Bar

*Time Cap: 15 Minutes*