Day: January 2, 2020

January 2, 2020

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

24 Foot Sled Push

:30 to Complete 24 Foot Sled Push – As Heavy As Possible
Every Minute for 15 Minutes:

A. 24ft Sled Push (Increasing)

B. 20 Jump Squat

C. :30 Hollow Hold

Metcon

Metcon (Time)

Three Rounds for Time:

30 Wall Ball (20/14)

20 Hang Snatch (75/55)

Cash Out: 100 Sit Up

*Time Cap: 15 Minutes*

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Rx+

Wall Ball (12’/10′)

Hang Snatch (95/65)

Accessory Work

Call the plumber because these pipes are going to burst

3×10 dumbbell bench press

3×10 chest fly

3×12(each arm)Arnold press

3 sets to failure ring dips or dips on paralettes

January 2, 2020

Fitness By The Sea – BTS | 45

View Public Whiteboard

Weightlifting

Bench Press

Take 15 Minutes to Complete 7 Sets of 4 Reps

Metcon

Metcon (AMRAP – Reps)

Every 3 Minute for 15 Minutes:

15/12 Calorie Row

10 Push Press (135/95)

Max Effort: Push Up

*Score is Push Ups Only*