Day: January 3, 2020

January 3, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

1 Squat Clean + 2 Shoulder to Overhead + 1 Hang Squat Clean

Take 15 Minutes to Load to a Heavy Complex

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

Power Clean

10/8 Row Calories (Ski/Bike if Needed)

20 Unbroken Double Unders (Modify 40 Unbroken SIngles)

Minute 0-5 – 3 Power Clean (155/105)

Minute5-10 – 2 Power Clean (185/125)

Minute 10-15 – 1 Power Clean (205/145)

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Rx+

(185/125), (225/155), (245/165)

January 3, 2020

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 6

3 Double DB Power Clean

6 Double DB Overhead Press

9 Double DB Front Squat

*Rest 1 Minute*

Tabata – Hollow Body Hold

*Rest 1 Minute*

AMRAP 6 – Repeat Above