Author: cfbythesea

October 17, 2017

Fitness By The Sea – BTS | 30

Metcon

Every 4 Minutes for 20 Minutes (5 Rounds)

400 Meter Run

Max Effort: Sit Up

Advertisements

October 17, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Power Clean

Every 45 Seconds for 5 Sets:

1.1.1 – Power Clean @ 70%

*Rest 45 Seconds*

Every 45 Seconds for 5 Sets

1.1 – Power Clean @ 80%

*Rest 45 Seconds*

Every 45 Seconds for 5 Sets

1 Power Clean @ 90%

**Note: We will repeat this for six weeks – if you have completed the above percentages already – increase weights in small increments weekly**

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

30 Dumbbell Sit Up (50/35) (weight cannot leave chest)

30 Medicine Ball Clean (20/14)

Accessory Work

For Time:

75 GHD Sit Up

October 16, 2017

Fitness By The Sea – BTS | 30

Metcon

AMRAP 2

Assault Bike – Arms Only

**

AMRAP 5

10 Curtsy Lunge

10 Push Ups

**

AMRAP 2

Assault Bike – Legs Only

**

AMRAP 5

10 Curtsey Lunge

10 Push Up

**

AMRAP 2

Assault Bike – Arms and Legs

**Rest 1 Minute Between AMRAPs**

October 16, 2017

Fitness By The Sea – BTS | CrossFit

Gymnastics

Weighted Pull-ups

Every :20 for 5 Minutes – 1 Pull Up @ AHAP

Options:

A. Weighted Strict Chest to Bar

B. Weight Strict Chin Over Bar

C. Strict Chest to Bar

D. Strict Chin Over the Bar

E. Banded Strict Chin Over the Bar

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds:

100 Double Unders

25 Burpee

15 Pull Ups

**Rest Until the Next Interval Starts**

*There are 4 Scores Today – Time it Takes to Complete Each Round*

————————————

Rx+

150 Double Unders

25 Burpee

15 Chest to Bar Pull Ups

Accessory Work

For TIme:

75 Push Ups

October 14, 2017

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Complete the Following with a Partner:

Three Rounds for Time: Split Reps in Any Fashion

100 Kettle Bell Swings (53/35)

80/60 Assault Bike Calories

60 Pull Ups

40 Total Front Rack Kettle Bell Lunge (53/35)

200 Meter Kettle Bell Carry (53/35)

*Time Cap: 30 Minutes*

———————————

Rx+

Kettle Bell (70/53)

ABC – One Switch Only

Pull Ups = Chest to Bar