Day: January 12, 2020

January 12, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

3-Position Clean

Squat Clean Complex – Low Hang + Hang + High Hang
Take 5 Minutes to Warm Up to a Starting Weight

Every 1:30 for 10 Sets – Increasing When Possible

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

Max Effort – Clean + 2 Jerk

Rx: (135/95)

Rx+: (185/125)

Accessory Work

Does running late count as cardio???

100/75 cal on bike for time

January 12, 2020

Fitness By The Sea – BTS | 45

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Metcon

Metcon (Time)

Three Rounds for Time:

2,000/1,600 Meter Bike or 800 Meter Run

20 Burpee Box Jump (24/20)

20 Deadlift (135/95)

5/5 Front Rack Lunge (135/95)

*Time Cap: 25 Minutes*