Day: January 23, 2020

January 23, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift

Take 5 Minutes to Warm Up to 60%

Every 3 Minutes for 3 Sets:

5 Deadlift with 7 Second Hold at Top

*Change Weights if Needed*

Metcon

Metcon (Time)

For Time:

1,000/800 Row or 800 Run

21 Deadlift (155/105)

500/400 Row or 400 Run

15 Deadlift (185/135)

250/200 Row or 200 Run

9 Deadlift (225/155)

*Time Cap: 12 Minutes*

January 23, 2020

Fitness By The Sea – BTS | CrossFit

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Gymnastics

“Muscle Up Negatives”

Take 5 Minutes to Review

Take 12 Minutes Complete 5-7 Sets of:

1-3 Negative Muscle Up (Modify – Russian Dip)

Muscle Up Negative – https://www.youtube.com/watch?v=WKf1PfMqfmU

Russian Dip Negative – https://www.youtube.com/watch?v=eGK4cnYFpT0

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Unbroken Double Under (Modify 20 Unbroken Singles)

10 Box Jump (24/20)

3/2 Ring Muscle Up

*Rest 2 Minutes and Repeat from Top*

Modify Ring Muscle Up to Bar Muscle Up or 10 Box Dips