Day: January 8, 2020

January 8, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Overhead Squat

Take 20 Minutes to Warm Up and Complete:

6 Sets of 5 Reps (Start @ 70%)

*Increase Weights at Set 3 and 5*

**Record Set 5 and 6**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10/10 Dumbbell Snatch (50/35)

10 Single Dumbbell Overhead Squat

10/10 Single Dumbbell Walking Lunge (Any Hold)

*Score is Rounds + Reps*

Accessory Work

Mid Week Mobility

1 min L side pigeon hold

1 min L side dragon pose

1 min R pigeon

1 min L dragon pose

2 min frog pose

1 min sumo squat hold

2 min standing straddle

2 min seated forward fold

January 8, 2020

Fitness By The Sea – BTS | 30

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Metcon

Three Rounds for Time:

200 Meter Run or 250/200 Meter Row

30 Sit Up

200 Meter Run or 250/200 Meter Row

30 Lunge (Athlete Choice)

*Time Cap: 20 Minutes*

January 8, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Bench Press

Take 15 Minutes to Complete:

4 Sets of 5 Tempo Reps

*Tempo is 5 Second Descent*

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

10 Burpee

15 Sit UP

20 Slam Ball (20/14)

25 Air Squat

*1,000/750 Meter Row – Coach to Assign Numbers – 1’s Start With Row, 2’s Go 5 Minutes into AMRAP, 3’s Go 10 Minutes into AMRAP*