Day: January 6, 2020

January 6, 2020

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Snatch Pull (Jump, Shrug, High Pull)

Take 5 Minutes to Warm Up to Starting Weight

Every Minute for 10 MInutes

3 Unbroken Reps (Can Increase at Any Time)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

30 Burpee Over Bar

Max Effort Power Snatch (95/65)

*Rest 3 Minutes*

AMRAP 5

20 Power Snatch (95/65)

Max Effort Burpee Over Bar

Accessory Work

BOOTY BOOTY BOOTY BOOTY ROCKIN EVERYWHERE

10-9-8-7-6-5-4-3-2-1

Back squats. Start around 50% and work your way up to a heavy single.

Run 100m in between set to loosen up your legs.

3×15 superset:

Barbell good mornings

GHD reverse hypers

January 6, 2020

Fitness By The Sea – BTS | 45

View Public Whiteboard

Weightlifting

Push Press

Take 12 Minutes to Complete:

4 Sets of 5 Reps @ 80%

Metcon

Metcon (AMRAP – Reps)

Every 3:30 For Four Rounds:

500/400 Meter Bike

10 Clean and Jerk (95/65)

Max Box Jump (24/20)