Day: December 31, 2019

New Years Eve

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 7 Minutes to Warm Up to 85%

Every 2 Minutes for 14 Minutes:

3 Reps @ 85%

Metcon

Metcon (Time)

For Time, 21-15-9:

Thruster (95/65)

Burpee Over Bar

*Time Cap: 10 Minutes*

——————–

Rx+

30-20-10

Accessory Work

Cardio is not hardio

2×400 m run

2 min rest in between sets

4×200

1:30 rest in between sets

8×100

1:00 rest in between sets.

If using bike, ski, or rower, distances will be 500, 300, and 200.

Longer rests in between so these should be all out sprints

New Years Eve

Fitness By The Sea – BTS | 45

View Public Whiteboard

Weightlifting

Deadlift

Take 5 Minutes to Warm Up to Starting Weight

Every 2 Minutes for 10 Minutes

3 Reps + Hold Top for :20 Seonds + 3 Reps

Metcon

Metcon (Time)

Three Rounds for Time:

15 Deadlift (135/95)

15 Toes to Bar

400 Meter Run or 800 Meter Bike

*Time Cap: 13 Minutes*