Day: January 29, 2020

“Snug pants are the best pants”

Fitness By The Sea – BTS | Accessory Work

Barbell step ups
3 x 12 (6 each leg) on the 3:00

GHD hamstring curls
3 x 15

Reverse hypers
3 x 15

Back squats
5 x 5
Weight should start around 65% and go up from there. Not looking for a new 5RM just something challenging.

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January 29, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 20 Minutes to Complete – 5 Sets

A. 2 Bench @ AHAP (Increasing)

B. 12 Seated Barbell Strict Press

Metcon

Metcon (Time)

For Time:

21-15-9 Hand Stand Push Up (Modify – Dumbbell Press)

30-30-30 – Dumbbell Snatch (50/35)

*Time Cap: 15 Minutes*

—————————-

Rx+

30-20-10 – Handstand Push Up

Accessory Work

“Snug pants are the best pants”

Barbell step ups

3 x 12 (6 each leg) on the 3:00

GHD hamstring curls

3 x 15

Reverse hypers

3 x 15

Back squats

5 x 5

Weight should start around 65% and go up from there. Not looking for a new 5RM just something challenging.

January 29, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Back Squat (Paused)

Take 15 Minutes to Complete 4 Sets of 5 Reps:

Pause 3 Seconds in Quarter Squat On Way Down and Up

Metcon

Metcon (Time)

Three Rounds for Time:

20 Sumo Deadlift High Pull (53/35)

7/7 Weighted Step Up (53/35)

200 Meter Run or 250 Meter Ski

*Time Cap: 10 Minutes*