Day: January 17, 2020

January 17, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Deadlift

Every :30 Seconds for 8 Sets

1 Rep @ 70%

*Rest 1 Minute*

Every :45 for 8 Sets

1 Rep @ 80%

*Rest 1 Minute*

Every Minute for 8 Sets

1 Rep @ 85% (Can Increase)

*Record Heaviest Weight x Sets*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

18 Kettle Bell Swing (53/35)

36 Sit Up

It’s my way or the the thighway

Fitness By The Sea – BTS | Accessory Work

5-5-3-3-1-1
Back squat
3 second descent, fast drive up

Finisher
5min of max sled push

Make sure you properly warm up your ankles and hips for squats. They should be heavy and you need every bit of you to force that barbell back up.

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