Day: December 23, 2019

December 23, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Jerk Balance

Take 5 Min to Warm Up to 50% of 1RM Jerk

Every 1:30 for 5 Sets:

A. 12 Dumbbell Tricep Extension

B. 3 Jerk Balance (Increasing Weights)

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https://www.youtube.com/watch?v=2uSBT7csXgU

Metcon

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Shoulder to Overhead (155/105)

50 Double Under (Modify 100 Singles)

*Time Cap: 15 Minutes*

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Rx+

12-3-6-9-12-9-6-3-12

Accessory Work

Bonus Pump

3 sets of:

10 pushups (feet elevated if you can)

10 pullups (strict if possible)

3 sets of:

10/10 dumbbell bicep curls

10/10 tricep kickbacks

Finisher

400 m farmers carry

December 23, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift (Paused)

Take 5 Minutes to Warm Up to 60%

Every 2 Minutes for 5 Sets

5 Pause Deadlift (Can Increase)

*Pause 3 Seconds Below Knee*

Metcon

Metcon (Time)

Three Rounds for Time:

15 Thruster (95/65)

500/400 Meter Bike Erg

25 Box Jump (24/20)

*Time Cap: 12 Minutes*