Day: January 27, 2020

When that cardio hits

Fitness By The Sea – BTS | Accessory Work

800m run or row
rest 2 minutes
400 m run or row
rest 1 minute
200 m run/row
rest :45
100 m run or row
rest :30 100 m run

If using the bike, double the distance.

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January 27, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Snatch + Snatch Balance + Overhead Squat

Take 15 Minutes to Work Up to a Heavy Complex

Metcon

Metcon (AMRAP – Reps)

Every Minute for 5 Minutes:

5 Burpee + Max Power Snatch (95/65)

*Rest 2 Minutes*

AMRAP 5

1 Power Snatch (135/95)

5 Burpee

*Every Rep Counts Towards Score*

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Rx+

EMOM

5 Burpee + Max Squat Snatch (115/75)

AMRAP

1 Squat Snatch (165/110)

5 Burpee

Accessory Work

“When that cardio hits…”

800m run or row

rest 2 minutes

400 m run or row

rest 1 minute

200 m run/row

rest :45

100 m run or row

rest :30 100 m run or row

If using the bike, double the distance

January 27, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Take 12 Minutes to Complete Three Sets of 10 Each Arm:

A. Kneeling Landmine Press

B. Seated Filly Press

Metcon

Metcon (Time)

Five Rounds for Time:

10 Push Up

5/5 Dumbbell Hang Clean and Press (50/35)

5/5 Dumbbell OH Lunge

10 Push Up

*Rest 1 Minute*

*Time Cap: 15 Minutes*